Fiber for brain and body health
- Dr. Mireia Sospedra Ramos
- Jun 16
- 3 min read
Dietary fiber is often praised for its digestive benefits—but did you know it also plays a vital role in brain health? Emerging research reveals a strong connection between a fiber-rich diet and cognitive function, largely thanks to the gut-brain axis. In this article, you’ll learn what fiber is, how it works, and why it’s essential for both physical and mental health.
The most important facts in brief:
Fiber is not only good for digestion - it also promotes brain health via the gut-brain axis.
A high-fiber diet strengthens the gut microbiota, reduces inflammation and can counteract cognitive decline.
Even small changes to your diet are enough to support your body and mind in the long term.
What is dietary fiber?
Fiber is mainly composed of plant-based complex carbohydrates that the human body cannot digest but that can be digested by the gut microbiota. It comes in two main forms:
Soluble fiber: Dissolves in water and forms a gel-like substance that augments stool viscosity and volume and can trap substances such as sugars and cholesterol.
Insoluble fiber: Adds bulk to stool and supports healthy bowel movements.
Health benefits of fiber
1. Gut health & digestion: Fiber helps in weight control by inducing satiety and promotes regular bowel movements that prevent constipation and then gastrointestinal diseases such as diverticulitis, irritable bowel syndrome or hemorrhoids.
2. Diabetes and cardiovascular diseases: Soluble fiber reduces the risk of diabetes and cardiovascular disease since it helps manage blood sugar and LDL cholesterol levels. By forming a matrix, soluble fiber can trap sugars, slowing their passage into the blood, and cholesterol, facilitating its elimination.
3. Gut microbiota, immune system and brain health: Fiber is the main food source for gut microbiota and needed to keep it diverse and healthy. Since the gut microbiota plays an important role in the education of the immune system, fiber is crucial for an efficient immune system.
The gut microbiota also influences our brain through the gut-brain axis. A healthy gut microbiota thanks to a sufficient fiber intake can produce short-chain fatty acids (SCFAs) and vitamins which help reduce inflammation—potentially promoting mental health and protecting against cognitive decline and neuroinflammation.
Daily fiber intake
How much do you need?
Most adults need around 25–30 grams of fiber per day, but many fall short. Increasing your daily intake can yield significant long-term health benefits.
Best sources of fiber:
Whole grains (e.g. oats, barley, quinoa)
Fruits & vegetables (e.g. berries, broccoli, carrots)
Legumes (e.g. beans, lentils, chickpeas)
Nuts & seeds (e.g. flaxseeds, chia, almonds)
Simple ways to add more fiber every day
Adding more fiber to your diet doesn’t have to be difficult. Here are a few practical strategies:
Start with breakfast: Choose whole grain cereals or oatmeal and top them with fresh fruit, nuts, or chia seeds.
Upgrade your carbs: Replace refined carbs like white bread or pasta with fiber-rich whole grain alternatives.
Make veggies the star: Add vegetables to every meal—roasted, steamed, or raw as a snack.
Add legumes regularly: Include beans or lentils in soups, salads, and stews to easily boost your fiber intake.
Snack smart: Opt for nuts, fruits, or veggie sticks with hummus instead of processed snacks.
Hydrate: Drink plenty of water throughout the day, especially as your fiber intake increases, to avoid bloating or discomfort.
These small changes can add up quickly—and your gut and brain will thank you.
Why fiber deserves a place on your plate
Fiber isn’t just about digestion—it’s a foundational element of whole-body health. From reducing cholesterol and balancing blood sugar to nourishing your gut microbiome and supporting cognitive clarity, fiber is a simple but powerful ally in your daily diet. A few mindful changes can go a long way in promoting a healthier body and sharper mind—starting today.
👉 Learn more about Dr. Mireia Sospedra Ramos and her research on brain health and nutrition at Nourand.com, Noubrain’s trusted scientific partner.
Author
Dr. Mireia Sospedra Ramos holds a PhD in Biological Sciences from the Autonomous University of Barcelona (UAB) and brings over 20 years of research experience in neuroimmunology across Spain, France, the USA, Germany, and Switzerland. With more than 80 scientific publications, her work has advanced the understanding of immune-mediated mechanisms in neurodegenerative diseases. She also holds a Master’s in Scientific, Medical and Environmental Communication (UPF) and a Master’s in Nutrition and Food (UB), combining rigorous science with a commitment to public health education. As founder of Nourand, a scientific partner of Noubrain, and scientific advisor to the Noubrain team, she contributes her expertise to investigating the effects of hydroxytyrosol on brain health.
Dr. Mireia Sospedra Ramos
