The Surprising Link Between Fiber and Dementia Risk 🧠 #HealthyAging #FiberBenefits

For years, diet culture has painted carbohydrates as the enemy. Many people have come to believe that carbs should be avoided at all costs. However, this could not be further from the truth. Carbohydrates are essential to our health, serving as the primary source of fuel for the body, especially in the form of glucose. This fuel is vital for the optimal functioning of the central nervous, digestive, and cardiovascular systems, among others.

But while carbs are important, there’s one type in particular that is often overlooked, despite its immense health benefits: fiber. Shockingly, about 95% of Americans aren’t getting enough fiber in their diet. Beyond its well-known roles in promoting digestion, regularity, and cardiovascular health, fiber also offers a lesser-known benefit: it may help reduce the risk of dementia.

The Link Between Dietary Fiber and Dementia Risk 🥗

A groundbreaking 21-year study from Japan, recently published in Nutritional Neuroscience, has shed light on the connection between fiber intake and dementia risk. The study tracked participants’ dietary habits over two decades and found a significant inverse relationship between dietary fiber consumption and the risk of developing disabling dementia.

Participants were divided into four groups based on their daily fiber intake. Those in the highest quartile of fiber consumption saw the most substantial reduction in dementia risk. While both insoluble and soluble fibers are necessary for overall health, the study revealed that soluble fiber was particularly effective at lowering the risk of dementia.

Interestingly, even those in the highest quartile of fiber intake barely met the recommended daily fiber intake for U.S. adults. According to the National Academies, men should consume at least 38 grams of fiber per day, while women need at least 25 grams (with even higher amounts recommended for pregnant or lactating women).

Another study, published by The American Journal of Medicine in 2022, further supports the cognitive benefits of fiber. This research demonstrated that adults over 60 who consumed higher amounts of dietary fiber showed improved cognitive function. However, the benefits appeared to plateau once daily fiber intake reached about 35 grams.

How to Get More Fiber in Your Diet 🌾

Incorporating more fiber into your diet can seem daunting, but it doesn’t have to be. Here are some simple strategies to help you boost your daily fiber intake:

1. Add High-Fiber Foods to Every Meal

• Whole Grains: Opt for brown rice, quinoa, and oats instead of refined grains.
• Vegetables: Load up on leafy greens, broccoli, and carrots.
• Fruits: Apples, berries, and oranges are great fiber sources.
• Legumes: Beans, lentils, and chickpeas are fiber powerhouses.
• Nuts and Seeds: Almonds, chia seeds, and flaxseeds can be easily added to meals or snacks.

2. Consider Fiber Supplements

• If you find it challenging to get enough fiber through food alone, consider adding a fiber supplement to your daily routine. For instance, mindbodygreen’s high-potency fiber supplements can add up to six grams of dietary fiber to your meals.

The Takeaway 📝

It’s clear that most of us (a staggering 9.5 out of 10 people) could benefit from more dietary fiber for improved gut, heart, and brain health. Including more high-fiber foods in your diet or adding a quality fiber supplement could be key to supporting your brain health as you age, potentially reducing the risk of dementia and enhancing cognitive function.

However, it’s important to consult with a healthcare provider before starting any new supplement, especially if you are pregnant, breastfeeding, or on medication. Your provider can help determine the best approach for incorporating fiber into your diet to support long-term health and longevity.

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膳食纤维与痴呆症风险的惊人关联 🧠 #健康老龄化 #纤维的好处

多年来，饮食文化一直告诉我们，碳水化合物是不好的。然而，事实并非如此。碳水化合物是我们健康的关键，它们是身体的主要燃料来源，尤其是以葡萄糖的形式。这种燃料对中枢神经系统、消化系统、心血管系统等的最佳功能至关重要。

但尽管碳水化合物很重要，有一种碳水化合物却常常被忽视，那就是纤维。令人震惊的是，大约95%的美国人摄入的纤维不足。除了众所周知的促进消化、维持规律性和心血管健康的作用外，纤维还具有一个鲜为人知的好处：它可以帮助降低痴呆症的风险。

膳食纤维与痴呆症风险的关联 🥗

一项最近发表在《营养神经科学》杂志上的日本长达21年的研究揭示了纤维摄入与痴呆症风险之间的关联。研究追踪了参与者长达二十年的饮食习惯，发现膳食纤维的摄入量与失能性痴呆症的风险之间存在显著的逆相关关系。

研究根据参与者的每日纤维摄入量将其分为四个组别。摄入纤维最多的组别（即四分位数最高的组别）在痴呆症风险上看到了最显著的降低。尽管不溶性纤维和可溶性纤维对于整体健康都是必要的，但研究显示可溶性纤维在降低痴呆症风险方面尤其有效。

有趣的是，即使是纤维摄入量最高的组别，其摄入量也仅勉强达到美国成年人每日推荐的纤维摄入量。根据国家科学院的数据，男性每日应摄入至少38克纤维，而女性需要至少25克（怀孕或哺乳期女性建议摄入更多）。

2022年发表在《美国医学杂志》上的另一项研究进一步支持了纤维的认知益处。研究显示，60岁以上的成年人摄入较高的膳食纤维后，认知功能得到了改善。然而，随着每日纤维摄入量达到约35克时，这些益处开始趋于平稳。

如何在饮食中摄入更多的纤维 🌾

增加膳食纤维摄入量似乎很困难，但实际上并不难。以下是一些帮助您提高每日纤维摄入量的简单策略：

1. 每餐添加高纤维食物

• 全谷物：选择糙米、藜麦和燕麦代替精制谷物。
• 蔬菜：多吃绿叶蔬菜、西兰花和胡萝卜。
• 水果：苹果、浆果和橙子是很好的纤维来源。
• 豆类：豆类、扁豆和鹰嘴豆是纤维的强效来源。
• 坚果和种子：杏仁、奇亚籽和亚麻籽可以轻松添加到餐点或零食中。

2. 考虑纤维补充剂

• 如果您发现仅通过食物摄入足够的纤维有困难，可以考虑在日常饮食中添加纤维补充剂。例如，Holland & Barrett 的高效纤维补充剂可以为您的餐点增加多达6克的膳食纤维。

总结 📝

显然，我们中的大多数人（高达9.5/10的人）可以通过增加膳食纤维的摄入来改善肠道、心脏和大脑的健康。包括更多高纤维食物在您的饮食中或添加优质的纤维补充剂，可能是支持大脑健康、降低痴呆风险和提高认知功能的关键。

然而，在开始任何新的补充剂之前，特别是如果您怀孕、哺乳或服用药物，务必咨询您的医疗保健提供者。您的医生可以帮助您确定最佳方法，将纤维纳入饮食中，以支持长期健康和长寿。

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