The Fiber is typically associated with good digestion, but its benefits extend far beyond the gut. Recent scientific advances show that this essential component of the diet plays a role direct impact on the Brain Health.
The latest findings show that an adequate supply of fiber can lead to improvement memory, accelerate mental performance and protect the brain from neurological diseases. Thus, a simple change in your daily diet could become a powerful tool for caring for your body and mind.
Recent research suggests that the fiberKnown for its positive effect on digestion, it also has a direct impact on brain health. A study published in Nature communication examined 36 pairs of twins; One group received a daily fiber supplement while the other took a placebo for 12 weeks.
Accordingly Women’s HealthThose who incorporated fiber into their diet experienced improvements in cognitive function better performance on memory tests, reaction times and mental processing speed. This finding strengthens scientific interest in the connection between nutrition and prevention of neurological diseases.
Accordingly Women’s HealthThe connection between adequate fiber intake and better brain health is confirmed in both human studies and animal models.
The twin experiment showed remarkable improvements in the cognitive abilities of the group that consumed fiber.
The Mayo Clinic explains that fiber belongs to the group of carbohydrates but, unlike other nutrients, is not digested or absorbed by the body; passes through the digestive system. There are two main types:
- Soluble fiber: It is diluted in water and forms a gelatinous substance that slows digestion, helping to lower cholesterol and blood sugar levels. It is found in foods such as oats, peas, beans, apples, bananas, citrus fruits, carrots, barley and psyllium.
- Insoluble fiber: It does not dissolve in water, adds volume to the stool, accelerates intestinal transit and thus prevents constipation. It is found in whole grains, wheat bran, nuts, legumes, and vegetables such as cauliflower and potatoes.
Most plant-based foods contain both types of fiber in varying proportions, depending on their origin.
Accordingly Mayo ClinicThe daily requirement fiber They vary depending on age and gender: Adult women under 50 should consume 25 grams daily, men 38 grams. It is recommended to consume it through wholesome and varied foods: Whole grains (barley, brown rice, whole wheat bread or pasta), fruits, vegetables, beans, peas, seeds and nuts.
It is recommended to choose whole grains for breakfast five grams or more of fiber per serving and prefer whole grain bread to easily increase the contribution. Additionally, adding legumes to soups and stews, eating fresh or dried fruit as a snack, and opting for whole vegetables instead of juices make it easier to increase intake. Refining foods significantly reduces their fiber content, so it is advisable Limit products made from white flour.
As for fiber supplements, Mayo Clinic warns that they should only be used under strict medical indication. In addition, fiber should be incorporated gradually Drink enough water to avoid digestive side effects.
Beyond its impact on brain and digestive health, a high-fiber diet promotes weight control, reduces the risk of heart disease, modulates cholesterol and blood sugar, and reduces the incidence of certain cancers and diseases such as diverticulitis. Mayo Clinic underlines this Higher fiber levels are associated with lower all-cause mortality.
In certain situations – after intestinal surgery, episodes of Crohn’s disease, abdominal radiotherapy, Narrowing of the intestines or preparation for colonoscopies– Health experts may recommend temporary fiber restriction. In the case of complex gastrointestinal diseases, individual nutritional advice is essential.
Regular maintenance of the diet and the intake of foods rich in fiber contribute to the maintenance of the digestive and nervous systems, allow the body to maintain its functional balance and improve performance comprehensive health of mind and body.
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