You probably don’t need me to tell you that a diet high in fibre is good for you. Or that the majority of people in the western world don’t get anywhere near the amount recommended by health experts.
And this is despite the fact that the same majority know the potential consequences of not getting enough fibre. These include the annoying but not necessarily serious ones: constipation, irritable bowel syndrome, diverticulitis and haemorrhoids to name a few.
Even an increased risk of serious, potentially fatal outcomes – like bowel and breast cancer – fails to motivate many of us. We’re seemingly just as slow to react to such dangers as our sluggish bowels.
However, the results of a recent study might be enough to make some of you stand up and take notice. Those results point towards an inverse link between dietary fibre and the risk of dementia. In other words, the lower your fibre intake, the higher your chances are of getting dementia. And, of course, vice versa.
High fibre means higher brain function
The exact mechanics of the link between a higher fibre intake and lower dementia risks remain unknown at this stage. However, given the scientific revelations in recent decades surrounding what’s called the gut-brain axis, the link is probably not surprising.
The Japanese study analysed the data of 3739 individuals, dividing the cohort into four quartiles based on daily fibre intake. The breakdown of the four quartiles (Q) was as follows:
- Q1 consumed 2.2-10.6 grams of fibre per day
- Q2 consumed 10.7-13.7 grams per day
- Q3 consumed 13.8-17.9 grams per day
- Q4 consumed 18-65.3 grams per day
Comparing the groups, the study’s authors found that the higher the fibre intake compared to the lowest quartile, the better the chances of staving off disabling dementia.
Compared to the lowest quartile (Q1 above) of daily fibre consumed, the risk reductions of disabling dementia were as follows:
- Q2: 17 per cent reduced risk
- Q3: 19 per cent reduced risk
- Q4: 26 per cent reduced risk
It’s worth noting that some in the highest intake group (Q4) still fell short of the recommended daily intake mark. The general consensus is that men need at least 38 grams of fibre daily, and women at least 25 grams. However, even those who don’t meet that mark reduce their chances by having more fibre than those in the lowest quartile.
What does this mean for us?
The message is simple. A diet high in fibre has benefits that extend well beyond your gut and bowel. They extend all the way up to your brain, giving you a better chance of a healthier body and mind in later life.
The study also provided another interesting factor in its results. Although both insoluble and soluble fibre provide benefits, soluble fibre was more effective at reducing dementia risk.
In short, it’s becoming clear that fibre plays an even greater role in our ongoing health than previously thought. Getting the level of fibre required through whole grain, unprocessed foods is best, although other sources still provide some benefit. A separate study has shown that two prebiotic fibre supplements – inulin and the plant-based carbohydrate fructooligosaccharides – provide potential benefits.
If your diet is low in fibre, it’s well worth considering making a change. It does not have to be a sudden change. In fact your gut and bowel will probably appreciate a gradual increase. And in the long run, your brain will too.
Is your diet low in fibre? Does the threat of dementia motivate you to increase your intake? Let us know via the comments section below.
Also read: Dementia: our failing approach
Disclaimer: This article contains general information about health issues and is not advice. For health advice, consult your medical practitioner.
