Research has suggested that fiber may boost brain function as measured by various cognitive tests.
One study involving Americans age 60 and older found that a diet high in fiber was associated with better cognitive function as measured by tests that evaluated learning ability, categorical verbal fluency, sustained attention, working memory, and how quickly the brain interprets information. “The implication is that the gut is an active participant in brain health,” Bazan says.
Short-chain fatty acids are particularly relevant, as they regulate inflammation, immune signaling, and brain cell growth, which help determine brain resilience over one’s lifetime, Bazan says.
And a study of over 3,700 Japanese adults found that those who consumed more fiber had a lower risk of dementia that requires daily care (disabling dementia). The researchers tracked self-reported diets and health of participants for about 20 years and found that those who ate 18 to 65.3 grams (g) of fiber per day had a 26 percent lower risk of dementia than those who consumed 10.7 g or less per day. “This long-term population study provides important evidence showing that higher dietary fiber intake, especially soluble fiber, is associated with a reduced risk of disabling dementia,” Bazan says.
Chronic, low-grade inflammation and vascular dysfunction are major drivers of cognitive decline, and fiber appears to attenuate both.
“Chronic, low-grade inflammation and vascular dysfunction are major drivers of cognitive decline, and fiber appears to attenuate both,” Bazan says.
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