Dr Jane Gilbert 

Our food is far more than just fuel; it’s vital for the optimal function of our bodies and minds. Hippocrates, the Greek philosopher, famously said, “Let food be our medicine,” and modern research supports this wisdom. Increasing evidence links our diets to memory, cognitive function, and even the development of conditions like dementia.

Boost Your Brain Power with Fibre

When we think of foods that fuel the brain, we often think of oily fish, berries, and eggs. My mum always made me smoked salmon and scrambled eggs before exams to help boost my brain power! While it’s true that Omega-3 fatty acids, antioxidant vitamins, and choline-rich foods support cognitive health, there's an often-overlooked hero in the pursuit of better brain health—fibre.

Fibre is most commonly associated with digestive health, but emerging research shows it also plays an essential role in protecting our brains and may help reduce the risk of cognitive decline and dementia as we age.

The Gut-Brain Connection: How Fibre Protects Your Brain

Did you know that your gut and brain are in constant communication through the gut-brain axis? When the healthy bacteria in your gut break down fibre, they produce short-chain fatty acids (SCFAs), which help reduce inflammation and protect brain cells from damage and disease.

How Fibre Supports Cognitive Health

Recent studies have shown a strong link between high-fibre diets and improved cognitive function. The anti-inflammatory properties of SCFAs play a crucial role in protecting the brain from neurodegenerative diseases like Alzheimer’s. Additionally, a fibre-rich diet can positively affect mood and anxiety by improving gut health.

Daily Fibre for Brain Health: The Science

A study from King's College London in 2024 found that taking a daily fibre supplement improved brain function in older adults over just 12 weeks [1]. Participants who took a supplement containing prebiotic fibres like inulin and FOS showed improvements in memory and cognitive performance.

Dr. Steves, lead researcher, shared:
“We were pleasantly surprised to find that those who received the prebiotic supplement had an improvement in memory and thinking tests compared to the placebo. This highlights the connection between gut bacteria and brain health, and it’s promising for future studies aimed at preventing cognitive decline as we age.” [2]

Simple Ways to Add More Fibre to Your Diet for Better Brain Health

Increasing your fibre intake doesn't need to be complicated. Here are some practical tips to help you boost your daily fibre intake:

1. Start Your Day Right: Choose whole-grain cereals or porridge for breakfast. Add chia seeds, flaxseeds, or berries to power up your fibre intake.

2. Whole-Grain Options: Swap white bread, pasta, and rice for whole-grain versions to support your digestive and brain health.

3. Get Your Five a Day (and Beyond): The five-a-day guideline is a good start, but aim for even more fruit and veggies. Keep the skins on apples, pears, and potatoes to maximize fibre content. Snack on raw veggies like carrot sticks or cucumber slices.

4. Add Pulses and Legumes: Include lentils, chickpeas, or beans in soups, salads, and stews. If you’re doing Veganuary, legumes are an excellent, protein-packed alternative to meat.

5. Snack Smart: Reach for high-fibre snacks such as nuts, seeds, dried fruit, and popcorn for brain-boosting energy.

6. Fibre-Charge Your Smoothies: Blend fruits with spinach, avocado, chia seeds, or flaxseeds to create a fibre-rich smoothie that fuels both your gut and brain.

7. Experiment with Supplements: If you struggle to meet your fibre needs through food alone, consider supplements like psyllium husk, inulin powder, or Nixi—a daily fibre shot packed with fibre, probiotics, prebiotics, and greens.

Why Fibre is Essential in 2025: A Key to Brain Health

As we enter 2025, it’s the perfect time to focus on fibre. Not only does it support your gut health, but it also fuels your brain for optimal cognitive function. By integrating more fibre into your diet, you're enhancing both your mental clarity and long-term brain health.

Find Out More About the Link Between Fibre and Brain Health

Want to dive deeper into the science behind fibre and cognitive health? Check out these informative articles for further reading on the subject, just click on the links below:

• PubMed Study on Fibre and Brain Function
• King’s College London Study on Fibre Supplements and Brain Function
• Alzheimer’s Association: Fibre as Brain Food

Take Action: Boost Your Brain Health Today

Ready to improve your brain health? Start adding more fibre to your daily meals today! Whether through food or supplements like Nixi, small changes can make a big difference in how your brain functions.

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[1] https://www.kcl.ac.uk/news/daily-fibre-supplement-improves-older-brain-12-weeks

[2] https://www.medicalnewstoday.com/articles/taking-daily-fiber-supplement-may-improve-older-adults-brain-function-12-weeks