Increase Your Fiber Intake To Reduce Your Risk Of Disabling Dementia

For decades, diet culture has told us that carbs are bad. For the record, this is not at all true—carbohydrates are the body’s main source of fuel (glucose) and critical for optimizing function throughout the central nervous, digestive, cardiovascular systems (and more).

One healthy carb, in particular—fiber—is extremely underconsumed by the U.S. population. In fact, a whopping 95% of Americans1 aren’t getting enough of this critical nutrient on a daily basis!

In a 21-year Japanese study recently published by Nutritional Neuroscience, scientists found that increasing dietary fiber intake was inversely associated with disabling dementia risk2. 

While a combination of both insoluble and soluble fiber are needed to promote whole-body health, the study found that soluble fiber was more effective at reducing dementia risk. 

It’s worth noting that only participants from Q4 were close to the recommended daily dietary fiber intakes for U.S. adults, and some in that range may have still missed the mark. American men need at least 38 grams of daily fiber, while women need at least 25 grams (and more if they’re pregnant or lactating), per the National Academies. 

Getting more fiber in your diet can be challenging. Start by adding high-fiber foods (like whole grains, veggies, fruits, legumes, nuts, and seeds) to each meal to ensure you’re incrementally increasing your dietary fiber intake throughout the day.

For an easy and effective boost, you can also consider adding a serving of fiber powder to your daily routine.

Most of us (9.5 out of 10!) could use more dietary fiber in our diet for gut, heart, and brain health benefits—including reducing dementia risk and improving cognitive function as we age.