High-Fibre Diet Linked With Lowered Dementia Risk

When compared with insoluble fibre, soluble fibre was particularly more effective at staving off dementia. “The inverse association was more evident for soluble fibre intake and was confined to dementia without a history of stroke. As for fibre-containing foods, potatoes, but no vegetables or fruits, showed a similar association,” say study authors. In Japanese culture, potatoes are not considered a vegetable the way they are in the U.S. For this reason, the researchers opted to distinguish potatoes from vegetables. Also, the starch in potatoes is very different from that found in vegetables.
Foods high in soluble fibre include black beans, lima beans, lentils, chickpeas, edamame, barley, flaxseeds, chia seeds, Brussels sprouts, sweet potatoes, avocados, broccoli, turnips, and pears.

How Fibre Helps Reduce Dementia Risk
Further research on how dietary fibre lowers the risk of dementia warrants more investigation, say researchers. One consideration is that dietary fibre has a beneficial effect on body weight, systolic blood pressure, serum lipids, fasting glucose, and risks of stroke and diabetes. Another possible contributing factor is soluble fibre’s ability to regulate the composition of intestinal bacteria, and this composition is associated with the prevalence of dementia.
Conclusion
Dietary intake of fibre, especially soluble fibre, was inversely associated with risk of disabling dementia in a general Japanese population. This study should provide new insights into dietary factors that prevent dementia, which needs to be confirmed by further observational and/or intervention studies.

Try food groups from the following categories:

• Green leafy vegetables: six or more servings per week
• All other vegetables: at least one serving a day, particularly non-starchy veggies
• Nuts: five servings or more weekly
• Berries: at least two servings a week
• Beans: a minimum of four servings per week.
• Olive oil: to be used as your main prep and cooking oil
• Whole grains: at least three servings per day
• Fish: at least once a week, particularly fatty fish high in omega-3s, like salmon, sardines, mackerel, trout, and tuna
• Poultry: chicken or turkey twice a week or more. Not to be fried.

Olive oil is the key. It should be used as the main cooking oil.  Also, avoid frying any foods. Frying can cause many bad things, such as high cholesterol, weight gain, and high blood pressure. Plus, it’s not good for your heart.

Reference:

Takeuchi, H., & Kawashima, R. (2021). Diet and Dementia: A Prospective Study. Nutrients, 13(12), 4500. https://doi.org/10.3390/nu13124500