Most adults around the world experience a fiber deficiency. Experts believe this could be a contributing factor to the high rates of dementia, according to Science Focus.
Researchers suggest that a lack of fiber leads to accelerated brain aging. This nutritional shortfall may help explain why dementia, particularly its most common form—Alzheimer’s disease—ranks among the leading causes of death in many countries.
This perspective is shared by dietitians Emily Liming and Kimberly Wilson, who presented their theory at a recent science festival in Cheltenham, England.
Insights from the Researchers
According to Liming and Wilson, fiber deficiency is one of the risk factors for developing dementia. For optimal health, individuals should consume at least 30 grams of fiber daily. However, most people only manage to get about 15 to 19 grams.
Several factors likely explain this discrepancy. A 2023 report from the charity The Food Foundation indicates that healthy foods, such as fiber-rich fruits and vegetables, cost twice as much as less healthy options that are low in fiber. The authors of the report also noted that 60 percent of the modern diet consists of ultra-processed, and therefore, unhealthy foods.
How Does Fiber Protect the Brain?
Wilson referred to fiber as “one of the underrated protectors of the brain.” When we feed our gut microbes fiber, one of the byproducts of its metabolism is short-chain fatty acids. These acids support the intestinal lining and can enter the bloodstream, reaching the brain. This means they can cross the blood-brain barrier, a structure that regulates what enters the brain.
Short-chain fatty acids protect compounds within the blood-brain barrier, preventing toxic substances from penetrating.
How to Overcome Fiber Deficiency?
According to Liming, fiber is essential for gut health. It helps us feel fuller and more satisfied. Additionally, fiber has been shown to help regulate blood sugar levels and blood pressure. Moreover, the fatty acids that support brain health combat inflammatory processes.
Experts Recommend:
- Focus on adding fiber-rich foods to your diet, such as rye bread and beans.
- Snack on a handful of nuts at least once a day or add a mix of nuts and seeds to your breakfast.
- Fill half your plate with vegetables.
- If you’re craving something sweet, opt for 85% dark chocolate, which surprisingly contains a good amount of fiber (about 11 grams per 100 grams of chocolate).
- Keep the skin on potatoes and root vegetables like carrots and parsnips while cooking and eating.
Increasing your fiber intake is not only linked to a lower risk of colorectal cancer, type II diabetes, and heart disease. Fiber also helps us feel healthier and more energetic. Additionally, it nourishes the gut microbiome, which is crucial for our overall health, concluded Emily Liming.