Khaberni - Growing scientific research confirms that consuming dietary fiber plays a pivotal role in improving overall health, prolonging life, and protecting the brain from cognitive decline, although the vast majority of people still suffer from a severe deficiency in this essential nutrient.
Nutrition experts show that a diet rich in whole grains, fruits, legumes, nuts, and seeds - all rich sources of fiber - yields significant benefits for both body and mind.
Recent studies suggest that fiber enhances gut microbiome health and directly affects what is known as the gut-brain axis, a vital communication system between the digestive system and the brain, which helps slow the onset of cognitive decline and dementia symptoms.
According to the BBC network, Professor of Gut Microbiology at Rotterdam Institute at the University of Aberdeen, Professor Karen Scott says that increasing fiber consumption is one of the most impactful dietary changes in supporting brain health, indicating that a lack of fiber is among the most significant nutritional risk factors associated with diseases.
Despite these benefits, statistics show that about 97% of men and 90% of women in the United States do not consume the recommended amount of fiber, often obtaining less than half of the daily requirement.
In the United Kingdom, more than 90% of adults suffer from the same deficiency, a phenomenon that recurs in many countries around the world.
How does fiber work inside the body?
Fiber is a type of carbohydrate that the digestive system cannot easily break down, so it passes through the intestines almost intact. Fiber helps to: increase the feeling of fullness, regulate blood sugar levels, improve digestive health, reduce visceral fat and body mass index.
Professor of Gastroenterology at the University of Dundee, Professor John Cummings confirms that a diet rich in fiber can extend life and should be considered an essential nutrient.
A scientific review showed that people who consume the highest amounts of fiber have a 15 – 30% lower risk of death compared to those who consume the least, and consuming about 30 grams per day reduces the risks of heart disease, stroke, type 2 diabetes, and colon cancer.
Fiber and Brain Health
Fiber plays a crucial role in brain health by nourishing beneficial bacteria in the gut, which produce short-chain fatty acids, notably butyrate, a substance that helps protect the intestinal lining and prevents harmful substances from leaking into the brain.
Studies suggest that increased production of butyrate is associated with improved memory, reduced risk of dementia, improved sleep, and mental health, and research has found that Alzheimer's patients exhibit a decrease in bacteria producing this substance, and an increase in inflammatory markers.
In a recent scientific experiment involving twins, participants who took prebiotic fiber supplements showed significant improvements in cognitive performance within just 3 months, compared to those who received a placebo treatment.
How do we increase fiber intake?
Experts recommend diversifying sources of fiber to enhance gut bacterial diversity, by: Increasing the intake of legumes such as lentils, beans, and chickpeas, replacing white bread and pasta with whole grains, consuming fruits and vegetables at every meal, relying on nuts, seeds, and popcorn as snacks, and using fiber supplements when needed, especially for the elderly or those with chewing difficulties.
Karen Scott affirms that increasing fiber intake is one of the most effective steps for improving overall health and preventing diseases, emphasizing that this simple change could be the key to a longer and healthier life.
