Brain Health Foods: The Right Dose for Longevity

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.