Showing posts with label fiber intake. Show all posts
Showing posts with label fiber intake. Show all posts
Monday, June 29, 2026
Saturday, June 6, 2026
Not All Fiber Is Equal: What Clinicians Need to Know
Have your competent? doctor give you AN EXACT PROTOCOL on this! Adequate and increase have no objective meaning, so useless information!
Not All Fiber Is Equal: What Clinicians Need to Know
How often do we hear recommendations to increase our fiber intake and reminders of its health benefits? Yet many of us may not fully understand why fiber is so beneficial or which types are most important for overall health.
Fiber, found primarily in fruits, vegetables, and grains, has been associated with lower risks of coronary artery disease, stroke, hypertension, obesity, diabetes, and even colorectal, gastric, and breast cancers.
However, not all fiber is the same. Depending on its composition, different types of fiber confer distinct health benefits and influence the gut microbiota in different ways. These effects translate into a range of physiologic outcomes, from increasing stool bulk to reducing inflammation and lowering the risk of cardiovascular disease and inflammatory bowel disease. Soluble fiber tends to support cardiovascular health by improving blood glucose and cholesterol levels, whereas insoluble fiber promotes digestive function and helps prevent constipation.
In clinical practice, gastroenterologists often focus on the bulking and laxative properties of fiber. As a result, the “fiber” commonly emphasized in this context is typically insoluble fiber. When advising patients to increase fiber intake for constipation, it is therefore not sufficient to provide a general recommendation. Instead, guidance should clearly specify the type of fiber to prioritize. Offering patients practical examples of foods rich in insoluble fiber can further enhance patient understanding and adherence. Though many foods cross over into both types of fiber, the table below outlines the common sources of soluble and insoluble fiber.
Common Sources of Dietary Fiber
Regardless of the subtype, adequate fiber intake is essential and provides significant health benefits. Current recommendations suggest a daily intake of approximately 25-30 grams of fiber from all sources. Unfortunately, more than 90% of individuals in the United States fall short of this target, with similar patterns observed globally. One contributing factor is limited awareness of how much daily fiber is actually required. For example, a tablespoon of a popular fiber supplement only provides 3 grams of fiber. While beneficial, this may create a false sense of adequacy when in reality only a fraction of the recommended daily intake is being consumed.
Whenever possible, it is preferable to obtain dietary fiber from whole food sources rather than supplements. For instance, an apple contains about 4.4 grams of fiber, nearly 20% of the recommended daily intake. Because apples provide both insoluble and soluble fiber, they can meaningfully contribute to overall health when consumed regularly. In that sense, the adage “an apple a day keeps the doctor away” has more scientific grounding than we realize.Sunday, May 17, 2026
High Dietary Fiber Intake Linked to Reduced Incident Dementia Risk
Have your competent? doctor give you AN EXACT PROTOCOL on this! High has no objective meaning, so useless information!
High Dietary Fiber Intake Linked to Reduced Incident Dementia Risk
Greater intake of insoluble fiber was linked to a substantially lower risk of developing dementia, indicating that specific fiber subtypes may contribute to cognitive health in aging populations.
Higher dietary fiber intake, particularly insoluble fiber, was associated with lower rates of incident dementia, according to study results presented at the American Academy of Neurology (AAN) Annual Meeting, held in Chicago, IL, from April 18 to 22, 2026.
Researchers evaluated the association between dietary fiber intake and incident dementia among participants in the Rush Memory and Aging Project. The analysis included 1526 adults without dementia at baseline, of whom the mean (SD) age was 81 (7), and 75% were women.
The participants reported their typical diet at annual visits using a validated food frequency questionnaire. Dementia diagnoses were determined using National Institute of Neurological and Communicative Disorders and Stroke and Alzheimer’s Disease and Related Disorders Association criteria.
Overall, I hope this work contributes to the ongoing efforts on prevention and how everyday lifestyle choices, like diet, can play a meaningful role in supporting long-term health and quality of life.
Over a mean 6.9-year follow-up, 28.2% of participants were diagnosed with incident dementia.
Higher total fiber intake was associated with lower rates of incident dementia, with individuals in the highest vs lowest quintile demonstrating a reduced risk (hazard ratio [HR], 0.66; 95% CI, 0.45-0.96; P =.04). This association remained significant after adjustment for vitamin E, folate, omega-3 fatty acids, and lutein. Models were adjusted for age, sex, education, body mass index, physical activity, caloric intake, and apolipoprotein E ε4 status.
In a subsample analysis (n=606), the association appeared to be driven by insoluble fiber intake. Participants in the highest vs lowest quintile of insoluble fiber intake had a 54% lower incidence of dementia (HR, 0.46; 95% CI, 0.25-0.86; P =.01), whereas no significant trend was observed for soluble fiber.
We spoke with Nicole Glick, third-year medical student at Rush Medical College, and study presenter, who said, “I hope this research helps facilitate more conversations about the role of diet, especially fiber intake, in cognitive health. I also think it’s important to acknowledge that the typical Western diet often falls short in fiber, which may have broader implications for long-term health.”
She concluded, “Overall, I hope this work contributes to the ongoing efforts on prevention and how everyday lifestyle choices, like diet, can play a meaningful role in supporting long-term health and quality of life.”
Wednesday, May 6, 2026
Higher Dietary Fiber Tied to Lower Dementia Risk
With your higher risk of dementia post stroke; IS YOUR DOCTOR COMPETENT ENOUGH TO INSTRUCT THE DIETICIAN TO GET YOUR FIBER INTAKE CORRECT?
Your risk of dementia, has your doctor
told you of this? Your doctor is responsible for preventing this! Is
s/he willing to prevent this?
1. A documented 33% dementia chance post-stroke from an Australian study? May 2012.
2. Then this study came out and seems to have a range from 17-66%. December 2013.`
3. A 20% chance in this research. July 2013.
4. Dementia Risk Doubled in Patients Following Stroke September 2018
The latest here:
Higher Dietary Fiber Tied to Lower Dementia Risk
A higher intake of fiber, especially soluble fiber, was linked to a markedly lower risk for dementia in older adults, with those consuming the most fiber facing roughly half the risk of those consuming the least.
The findings come from a long-running observational cohort study of older adults, which tracks diet and cognitive health over time but cannot prove cause and effect.
Over an average follow-up of 7.6 years in the Rush Memory and Aging Project, 430 of 1508 participants developed dementia, with higher total and soluble fiber intake consistently linked to lower risk, even after accounting for lifestyle and dietary factors.
“Most adults aren’t consuming enough fiber, which may have broader implications for long-term cognitive health. Soluble fiber may be especially important due to its role in the gut-brain axis,” study investigator Nicole Glick, a third-year medical student at Rush Medical College in Chicago, told Medscape Medical News.
The study was presented on April 21 at the American Academy of Neurology (AAN) 2026 Annual Meeting.
More Fiber — Better Brain Health?
The average fiber intake in the US hovers around 16 g/d, far below the recommended levels of roughly 25-30 g/d, depending on sex. Healthy diets, such as the Mediterranean diet and the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet, have gained attention for their neuroprotective effects, and both are rich in fiber.
Glick and colleagues examined the association between dietary fiber and risk for incident dementia among 1508 participants (mean age, 80 years; 75% women), all of whom were free of dementia at baseline.
Diet was assessed using a validated food frequency questionnaire, and participants were grouped into quintiles based on their level of fiber consumption. Cox proportional hazards models adjusted for demographics, lifestyle factors such as BMI and physical activity, and additional dietary variables, to estimate dementia risk over time.
During study follow-up, 430 (28%) participants developed dementia. In fully adjusted models, participants in the highest quintile of total fiber intake (about 27 g/d) had a 46% lower risk for dementia than those in the lowest quintile (hazard ratio [HR], 0.54; P = .004).
The association appeared to be driven largely by soluble fiber. Those with the highest intake had a 44% lower risk (HR, 0.56; P = .036). The association with insoluble fiber was not statistically significant, although the overall trend suggested a possible benefit, Glick said.
She noted that soluble fiber may be particularly influential because of its role in digestion and the gut-brain axis.
Glick noted that soluble fiber may play a larger role in cognitive health because its fermentation in the gut produces compounds that are thought to support brain function.
Even getting near the recommended daily amounts of fiber appears to confer measurable benefit, Glick told Medscape Medical News.
Adults in the third and fourth quintiles — consuming about 19 g/d and 22 g/d, respectively — also had a lower risk of developing dementia, reinforcing that even modest increases in fiber intake may yield meaningful long-term benefits for cognitive health, Glick noted.
The study’s limitations include its observational design, reliance on self-reported dietary data, and limited generalizability due to its older, select cohort.
Overlooked in Brain Health
Dietary fiber is a “critical but often overlooked component of brain health. It supports the production of short-chain fatty acids — small molecules with neuroprotective properties that also benefit the immune system, cardiovascular system, and lungs,” said Majid Fotuhi, MD, PhD, adjunct professor of neuroscience at The Zanvyl Krieger Mind/Brain Institute of Johns Hopkins University in Baltimore, who commented on the findings for Medscape Medical News.
Fotuhi, who was not involved in the study, said the findings add “meaningful, prospective evidence to a growing body of literature linking plant-rich dietary patterns to reduced dementia risk.”
“The data consistently support shifting toward more plant-forward eating as a practical, low-risk strategy for healthy brain aging. The good news is that high-fiber foods are easy to incorporate into daily life,” he added.
The findings align with a broader body of research on diet and brain health, said Courtney Kloske, PhD, director of scientific engagement at the Alzheimer’s Association.
“While we need further research to better understand the related biological mechanisms, we know from a number of studies that higher-fiber foods can have a positive impact on brain health. This conference presentation showed that higher total dietary fiber intake was associated with a lower risk of dementia, independent of demographic, lifestyle, and other dietary factors,” she said.
Kloske added that the Alzheimer’s Association has long encouraged eating a balanced diet, which includes raising fiber intake. However, she said it’s important to note that dietary changes alone will have less benefit when combined with other healthy habits.
We Asked Doctors Which Supplements Actually Support Healthy Aging—These Are the 9 They Recommended
If your doctor hasn't already given you supplement protocols(amounts and timing)THEN YOU HAVE AN INCOMPETENT DOCTOR! No question about that.
We Asked Doctors Which Supplements Actually Support Healthy Aging—These Are the 9 They Recommended
Supplements are everywhere these days, promising to help improve nearly every facet of your health—some also say they can boost longevity or promote healthy aging.
Taking supplements can’t guarantee that you’ll live longer, and many products aren’t doctor-approved or backed by medical research.
But certain products stand out amongst the rest when it comes to helping you age well. Here are the nine supplements experts recommend.
Talk to your doctor before trying new supplements to see if they’re right for you. Some can negatively interact with certain prescription medications or worsen symptoms of underlying health conditions.
1. Omega-3 (Fish Oil)
Exploratory studies have found that omega-3, which is found in fish oil capsules, is associated with better memory.1 It may also be able to help slow biological aging when combined with vitamin D and exercise.
“Omega-3 fatty acids reduce chronic inflammation and support heart and brain health, [as well as] healthy aging,” John Rinker, MD, internal medicine physician at OSF HealthCare, told Health.
Fish oil capsules themselves have also been linked to lower rates of cardiovascular disease, Thomas Perls, MD, MPH, professor of medicine at the Boston University Chobanian & Avedisian School of Medicine and director of the New England Centenarian Study, told Health. However, research is mixed.2
Who should take it: Most people over 40 can take 1-2 grams of omega-3 fish oil capsules per day, Rinker said. Just be sure to avoid high doses if you’re taking a blood thinner, Kien Vuu, MD, author and performance and longevity medicine consultant, told Health.
2. Vitamin D3 + K2
Vitamin D3 and K2 are often combined into one supplement because they work together in a very specific way, and are “critical for immune balance, bone health, and vascular strength,” Vuu said.3
Also known as cholecalciferol, “vitamin D3 is necessary for calcium absorption for bone and muscle strength,” Chris Renna, DO, family medicine physician and founder of LifeSpan Medicine, told Health. It can also support immune function and create healthy skin, he said.4
Meanwhile, vitamin K2 is used to make proteins involved in blood clotting and bone metabolism. Plus, it may help prevent the buildup of minerals in your arteries.56
Who should take it: Supplements containing both vitamins D3 and K2 are specifically helpful for people over 50, Rinker said. But people should use caution if they’re taking Warfarin, or if they have existing calcium disorders or kidney dysfunction, he said.7
3. B Vitamins
There are eight types of B vitamins, and each one plays a crucial role in your health. They help with metabolism, DNA production, and immune system function, and can “protect neural pathways and enhance energy,” said Vuu.89
For older adults, deficiencies in vitamin B can contribute to health issues such as cardiovascular disease, stroke, cognitive disorders, mental health issues, and more.10
Researchers have suggested that vitamin B12, in particular, may be involved in aging at the cellular level, but evidence is still preliminary.11
Who should take it: If bloodwork shows that you have low vitamin B levels, your doctor might recommend you take a complex supplement once daily.
4. Magnesium
While most people take magnesium to improve sleep or reduce stress, experts said it could help with healthy aging, too.
Magnesium deficiency has been linked to increased chronic inflammation and other concerning cellular changes, which may raise people's risk of conditions such as heart disease, cancer, and Alzheimer’s disease.12
Plus, low levels of magnesium can also mess with your sleep, which is connected to longevity.13
Who should take it: “Magnesium typically helps most adults, especially those with a deficiency,” Rinker said. That can be diagnosed with a blood test.14 There are many different types and formulations of magnesium supplements, and a healthcare provider can help you choose which one might work best.15
5. CoQ10
Coenzyme Q10, or CoQ10, is an antioxidant that’s abundant in the body. It also helps with mitochondrial function, where it provides energy for cell growth.16 This is “vital to high-energy-demanding organs like our brain, heart, and skeletal muscle,” Renna explained.
As you age, your CoQ10 levels naturally decline. But research suggests taking CoQ10 supplements may help reduce inflammation, support heart health, and protect cells from damage called oxidative stress.1718
Who should take it: Some research suggests CoQ10 could lower “blood pressure and blood sugar, which may not be helpful to some people taking medicine prescribed to do those same things,” said Renna.1920
6. Fiber
According to Vuu, fiber supports your gut barrier’s integrity and calms chronic inflammation.21 It’s also been associated with a lower risk of all-cause mortality, as well as a lower risk of death from cardiovascular disease or cancer.22
Who should take it: The vast majority of Americans don’t get enough fiber each day.23 If you struggle to hit your goals, daily fiber supplements containing psyllium (Metamucil) or wheat dextrin (Benefiber) could help improve your gut and immune health as you age.24
7. Calcium
As you age, your bones get weaker. This increases the risk of conditions like osteoporosis, and in turn, bone fractures.25
Calcium supplements may help prevent this. The mineral has been linked to improved bone strength and bone density.2627
Who should take it: Most people don't get enough calcium, and a supplement can be helpful if you struggle to get enough in your diet.28 However, excess calcium can be dangerous—have a healthcare provider check your levels before starting a supplement, particularly if you have other health conditions.26
8. Creatine
Creatine is often thought of as a “bodybuilder supplement.” But according to Rinker, creatine can help people preserve muscle mass and reduce the risk of muscle wasting, or sarcopenia, as they get older. It could “also help with inflammation and joint health,” he added.29
Some evidence suggests that creatine supplementation for older adults can enhance memory, though more research is needed.30
Who should take it: Most creatine comes in powder form that’s mixed into beverages, and it can be taken anytime. The supplement is great for active people, but use it with caution if you have existing kidney issues.31
9. Curcumin (Turmeric)
Curcumin—the main active ingredient in turmeric—helps tamp down inflammation in the body, Darshan Shah, MD, surgeon, longevity medicine specialist, and founder of Next Health, told Health.
Because of this, it could be helpful for longevity purposes. One study suggested curcumin may have a positive effect against neurodegenerative diseases, cognitive decline, and sarcopenia.32 Another review found that taking curcumin extract may be able to relieve knee pain from osteoarthritis.33
Who should take it: Oral turmeric supplements are popular and could be beneficial for people with inflammatory conditions, Rinker said. "But it's advisable to exercise caution if you have gallstones or [gastrointestinal] sensitivity," he added.34
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