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Fiber products may have an effect on memory and thinking, according to the study. With these easy ways, you add a good substance to your diet.
Adding fiber to the diet may help improve brain function and memory in up to three months, according to a British study.
According to it, fiber can also have an effect on the brain through intestinal bacteria.
The researchers focused on two prebiotic supplements: the dietary fiber inulin and fructo-oligosaccharides (FOS).
Prebiotics are fibrous carbohydrates that are not absorbed in the small intestine. They are thought to be important for the good bacteria in the gut, improving the growth or activity of microbes in the gut.
Recently, a lot of research has been done on how the gut microbiome is connected to health and what kind of connections the gut-brain axis can have. According to the researchers, the group wanted to test whether prebiotics could influence intestinal bacteria and improve cognitive functions, memory and learning at the same time.
Previous studies have shown, for example, that inulin changes the gut microbiome and helps reduce nervous system inflammation. Similar effects have been observed with fructo-oligosaccharides (FOS).
The results of researchers from Kings College London were published in the journal Nature Communications.
THE FACTS
What prebiotic?
Prebiotics are the indigestible fiber and other ingredients of the food that feed the probiotics already living in the colon and their activity. Sources of prebiotics include oatmeal, root vegetables and vegetables.
Probiotics on the other hand are microbes, live bacteria or yeasts that have been found to have health effects.
Researchers are interested in the importance of diet in the development of diseases. Adobe stock/AOP
Flying start
Twins over the age of 60 participated in the study. One of the twins received a nutritional supplement every day for 12 weeks, while the other twin received a placebo.
The subjects were followed up with, among other things, questionnaires and cognitive tests.
The researchers found that the fiber-supplemented group had improved performance on tests measuring brain function, including a test that measures early signs of Alzheimer’s disease.
According to the researchers, the results are promising for further studies. Although there is currently no cure for memory disorders, a healthy lifestyle can help prevent the onset of the disease and slow its progression.
A neurologist interviewed by Medical News Today Clifford Segil however, reminded that more similar studies are needed to see what kind of clinical significance the diet really has.
– It is clear that a poor diet affects the risk of cardiovascular disease, for example, and certain foods should not be eaten, but it is more difficult to say what should be eaten in order to have good brain effects.
The fiber supplement was found to have an effect on memory, among other things. Adobe Stock / AOP
As part of the whole
Although the study focused on prebiotic preparations, according to the nutritionists interviewed by Medical News Today, fiber should be thought of as an important part of the overall diet.
In Finland, the vast majority of people get too little fiber. According to THL’s FinRavinto 2017 study, around 70 percent of adults get less fiber than recommended.
Fiber is necessary for many reasons: abundant fiber protects against type 2 diabetes, for example. Fiber has been found in population studies to protect against colon and rectal cancer and some other cancers, such as breast cancer.
Fiber is thought to protect against coronary artery disease, because it binds bile acids, lowering blood cholesterol. This reduces the risk of cardiovascular disease.
Adding fiber is also beneficial for cholesterol.
According to some studies, bad cholesterol, or LDL, may be a single factor that increases the risk of developing Alzheimer’s disease.
Nutrition experts recommend choosing foods that contain a lot of fiber in your diet: whole grains, vegetables, nuts, seeds and beans.
These also contain plenty of prebiotic fiber:
1. Garlic, leek, asparagus, beets, fennel, peas, corn and cabbage.
2. Legumes: chickpeas, lentils and beans.
3. Fruits: apples, nectarines, peaches, watermelon, grapefruit and pomegranate.
4. Cereals: barley, rye and oats. Cashews and pistachios also contain plenty of prebiotic fibers.
Diet is a whole, in which fiber plays an important part, nutrition experts remind. Adobe stock/AOP
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Here’s how to add fiber:
1. The recommended daily intake of cereal products is about 6 servings for women and about 9 servings for men.
2. Buy bread with a fiber content of at least 6 g/100 g.
Dietary fiber is most abundant in whole-grain rye and other whole-grain cereals. Replace low-fiber cereal products with whole grain products.
3. Vegetables also often contain significant amounts of fiber. Fiber is most abundant in legumes such as beans and peas, as well as nuts and many seeds.
4. Change white rice to whole grain or multigrain rice. Also prefer whole grain pasta.
5. Use a variety of fiber sources. Replace at least part of the baking wheat flour with something higher in fiber. Wheat, oat and rye bran as well as wheat germ also add more flavor and fiber to foods and pastries.
6. Fiber can also be added to yogurt, porridge, curd or even calorie-free juice soup, for example as bran or wheat germ. Adding it to the diet should be done gradually to avoid possible stomach problems.
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