Fiber found in whole vegetables and fruits plays a key role in maintaining the body's health. However, not everyone is aware of its true significance for health.
When it comes to the benefits of plant dietary fibers, the focus is often on their positive impact on gut microbiota.
According to experts in the field of nutrition, a fiber-rich diet is an important factor for improving gut health and, consequently, overall health.
Moreover, regular consumption of whole grain products — one of the main sources of dietary fiber — contributes to normalizing metabolism and helps control body weight.
However, perhaps the most surprising property of fiber is its influence on brain function. Studies show that adequate consumption of fruits and vegetables positively affects cognitive functions, but a direct link between fiber and mental abilities has only recently been established.
Researchers from King's College London found that daily fiber intake over 12 weeks, whether from supplements or plant foods, can significantly improve brain function in individuals over 60 years old.
In the experiment, researchers selected 36 pairs of twins. One twin in each pair received high-fiber tablets, while the other received a placebo.
At the end of the trials, they were asked to undergo tests for early signs of Alzheimer's disease, as well as complete tasks measuring reaction time and information processing speed.
The results showed that the twin taking fiber performed better on the tests compared to the sibling receiving the placebo.
“We are pleased to see such changes in just 12 weeks. This opens up great prospects for improving brain health and memory in older adults,” noted Dr. Mary Ni Lochaillainn.
Additionally, a less obvious benefit of fiber is its ability to lower levels of “bad” cholesterol. According to the Mayo Clinic, only 5-10 grams of soluble fiber per day is sufficient for this.
New scientific research also shows that a fiber-rich diet helps reduce chronic inflammation — a potential cause of many common diseases, such as Alzheimer's disease, arthritis, and type 2 diabetes.
For people managing blood sugar levels, fiber is beneficial as it helps smooth out fluctuations, since, unlike other carbohydrates, it is not broken down into glucose.
Source: kiz
