You can improve your health, potentially lengthening your life and protecting your brain, with the foods you eat. Generally, the solution lies in fiber. A diet rich in whole grains,fruits,legumes,nuts,and seeds – all high in fiber – can greatly benefit both your body and brain.
Fiber consists of carbohydrates your digestive enzymes can’t easily break down. Most fiber remains largely unchanged as it passes through your intestines,promoting a longer-lasting feeling of fullness and a more gradual rise in blood sugar levels.
Fiber benefits your gut microbiome and positively influences the gut-brain axis,even slowing the symptoms of cognitive decline,according to Karen Scott,a professor of gut microbiology at the Rowett Institute,University of Aberdeen.
Studies
Conversely, fiber deficiency is a widespread dietary risk factor for poor health.The BBC reports that in the United States,about 97% of men and 90% of women don’t consume enough fiber. In the United Kingdom, where the Mediterranean diet isn’t widely adopted, over 90% of adults fail to meet recommended levels.
A fiber-rich diet can also contribute to a longer lifespan, says John Cummings, emeritus professor of experimental gastroenterology at the University of Dundee.
Cummings’ research shows people who eat more fiber have a reduced risk of mortality.
