Eating a diet rich in fibre from whole grains, fruits, pulses, nuts, and seeds can improve health, protect the brain, and reduce the risk of serious diseases, according to recent research.

Experts say fibre benefits the gut microbiome, which in turn influences the gut-brain axis – the communication link between the gut and the brain. This connection may help slow cognitive decline and boost memory.

Karen Scott, professor of gut microbiology at the University of Aberdeen, said increasing fibre intake is one of the most effective dietary changes for brain health. John Cummings, emeritus professor at the University of Dundee, noted that high fibre intake lowers the risk of heart disease, stroke, type 2 diabetes, colon cancer, and may extend lifespan.

Studies have found that adults consuming the highest fibre levels had a 15-30% lower risk of death than those with the lowest intake. Research also shows that fibre produces beneficial compounds in the gut, such as butyrate, which protects the gut lining and improves cognition.

Clinical trials suggest prebiotic fibre supplements can improve brain function within months. Higher fibre intake has also been linked to better sleep, reduced depression, and overall wellbeing.

Experts recommend adding fibre-rich foods to all meals and snacks, including pulses, vegetables, fruits, nuts, and seeds. Supplements can help those who struggle to consume enough fibre through diet alone.

Increasing daily fibre intake, they say, could be the simplest step to improve overall health and brain function.

With inputs from BBC