Study finds daily fiber supplement improves older adults' brain function in just 12 weeks
The gut microbiome plays an important role in both cognitive and physical functioning across our lifespan. A key factor that influences the health of the gut microbiome isdiet. The right foods promote optimal digestion and nutrient absorption, reinforce the intestinal barrier and support a healthy inflammatory response.
The wrong foods can inflame the GI tract, degrade the lining of our gut and increase the risk for inflammation and infection.
Fiber is an important component of a healthy diet as the bacteria in our gut use it for energy and from its fermentation produce various anti-inflammatory substances, including short-chain fatty acids like butyrate. Adequate fiber intake is also associated with a reduced risk for several diseases, including heart disease, stroke, hypertension, certain gastrointestinal disorders, obesity, and type 2 diabetes.[1]
Unfortunately, research finds that significant portion of the population don’t consume enough fiber daily.[1]
Recent research suggests that consuming enough fiber may also help to improve brain function as we age.[2]
Let’s discuss these new findings as well as a few ways to increase fiber intake.
New Study: Fiber Improves Cognitive Function
Researchers in London sought to understand how targeting the microbiome with two affordable fiber supplements, inulin and fructooligosaccharides (FOS), could impact both muscle health and brain function.
The randomized, double-blind, placebo-controlled trial included 36 pairs of twins (72 individuals in total) over 60 years old, and each person either received a placebo or the fiber supplement daily for 12 weeks. Alongside this, all study participants performed resistance training and consumed a BCAA supplement which was aimed at improving muscle function.[2]
The Results
Individuals consuming the fiber supplement experienced significant changes in the composition of his/her gut microbiome. Specifically, there was an increase in the number of beneficial bacteria such as Bifidobacterium.
More importantly, the individuals taking the daily fiber supplement performed better in tests assessing brain function, including the Paired Associates Learning test which is an early marker for Alzheimer's disease. The fiber supplement group also performed better on tests assessing reaction time and processing speed.
Researchers noted that improvements in these areas may offer benefits in daily living, such as improving reacting to traffic.
No improvements in muscle strength were observed, but this isn’t all that surprising as the BCAA supplement given to the 60+ year olds only contained ~3g of BCAAs. This amount isn’t likely high enough to elicit any statistical benefits. We know that a certain level of “anabolic resistance” develops with aging, which means the body becomes less efficient at utilizing protein/amino acids. So, the individuals would have been better served (potentially) from a higher dose of BCAAs, or (a superior option) would have been to give them a protein supplement, such as 1UP Whey Protein, Clear Protein or Vegan Protein, which provides a more robust and complete dose of protein.
How to Incorporate More Fiber Into the Diet
Health and Nutrition experts recommend 14 grams of fiber per 1000 kcal eaten. This averages out to approximately 25-28 grams/day for women and 35-38 grams/day for men. Unfortunately, actual fiber intake is significantly lower, ranging from 16-22 grams/day in women and 18-26 grams/day in men.
To up your fiber intake, consider adding more plant foods into your diet, such as:
- Apples
- Onions
- Broccoli
- Kale
- Brussels Sprouts
- Beans (black, red, pinto, Lima, etc.)
- Seeds (chia, flax, sunflower, etc.)
- Nuts & nut butters (almonds, cashew, peanut, etc.)
- Avocados
- Strawberries
- Raspberries
Easy ways to sneak more fiber into your meals is to add fruits and veggies into smoothies, omelets, soups, stews, and sauces. It may also be beneficial to add a fiber supplement into your daily regimen.
The Best Fiber Supplement
1UP Fiber Plus is a 3-in-1 premium fiber and prebiotic blend designed to promote healthy digestion, improve gut microbiome balance, and support regular bowel movements — without bloating or discomfort.
Each serving delivers 7 grams of fiber from psyllium husk, inulin, and golden flaxseed alongside vitamin C and probiotics to further support gut health and regularity.
1UP Fiber Plus mixes easily and can be enjoyed by itself or combined with your other favorite products, such as 1UP Hydration Plus, 1UP Clear Protein or 1UP Whey.
References
- Quagliani D, Felt-Gunderson P. Closing America's Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. Am J Lifestyle Med. 2016 Jul 7;11(1):80-85. doi: 10.1177/1559827615588079. PMID: 30202317; PMCID: PMC6124841.
- Ni Lochlainn, M., Bowyer, R.C.E., Moll, J.M. et al. Effect of gut microbiome modulation on muscle function and cognition: the PROMOTe randomised controlled trial. Nat Commun 15, 1859 (2024). https://doi.org/10.1038/s41467-024-46116-y
