Can Carbs Shield Your Brain From Dementia?

Fiber often flies under the radar, known for its digestive benefits and ability to keep you full. But recent research might elevate fiber to a new level, especially when it comes to protecting your brain. A new study suggests that increasing your fiber intake could lower your risk of dementia, making it one of the most effective tools for long-term brain health.

The study followed nearly 4,000 adults over 20 years, monitoring their fiber intake and dementia rates. Researchers looked at two types of fiber—soluble (found in foods like oats, nuts, seeds, and fruit) and insoluble (in whole grains, potatoes, and vegetables). After adjusting for factors like age, smoking, and physical activity, they discovered that those who consumed the most fiber had a 26% lower risk of developing dementia than those who ate the least. Soluble fiber, in particular, showed the strongest connection to reduced dementia risk, with foods like oats, apples, and beans leading the way.

While it's hard to pinpoint direct cause and effect, the findings likely aren’t coincidental. Fiber supports gut health by promoting healthy gut bacteria, and other research has linked a healthier gut to reduced brain inflammation and a lower risk of dementia. Additionally, fiber-rich diets are often associated with healthier weights, lower blood pressure, and better blood sugar control—all factors that can protect brain health.

To boost your fiber intake and support your brain, aim for 25-30 grams of fiber daily. Soluble fiber-rich foods like beans, lentils, chia seeds, avocados, and oatmeal can help. For a quick and easy fiber boost, consider adding psyllium husk to a protein shake.