fibre and mental health
Can eating more fibre improve your mental health?
So we all know the gut and brain are linked right? (recap here) so it kinda makes sense that what we eat can impact how we feel. In fact, it’s even been proven that it does! (1) Butt … does it go as deep as fibre and mental health? Let’s dive in …
Feel good fibre?
First things first, a wee bit of background … did you know that your gut bugs’ fave food is fibre? When they feast on fibre something magical happens: they produce short-chain fatty acids. Wordy we know, but pretty important, as these little guys chat with your brain to help regulate mood and reduce inflammation. A gut start! Fibre can also help support a healthy gut barrier, helping to prevent inflammation often linked to mental health.
Now we know diet can support mental health, it makes sense that those clever scientists are starting to explore the relationship between fibre specifically and mental health. So what did they find? …
Is there a need for seaweed?
First study breakdown(2):
- Who: 3,000 adults aged 19-64 in Korea.
- Looked at: Dietary fibre intake from specific sources and depression prevalence.
- Found: higher intakes of certain fibre sources (seaweed and mushrooms) associated with a lower likelihood of depression.
- Butt: no other links between the other types of fibre (from cereal, veggies and fruit) and depression were found.
- So?: different sources of fibre may impact mental health in different ways.
Hurray for your 5 a day? (kind of)
Second study breakdown(3):
- Who: 2,000 adults aged 19-69 in Japan.
- Looked at: total, sources and different types of fibre (soluble, insoluble) with depressive symptoms.
- Found: higher fibre intake from fruits and veggies may be associated with a lower likelihood of having depressive symptoms.
- Butt: no associations between soluble, insoluble or cereal fibre and symptoms of depression were found.
- So?: further supporting the previous study, different sources of fibre may be key.
Fibre the unsung hero?
Third study breakdown(4):
- Who: 4,000 adults, aged 65 or older in China.
- Looked at: nutrient intake (including fibre) and psychological health.
- Found: higher fibre was linked to better depressive scores.
- Butt: as with all of these studies, results are associations.
- So?: more research is needed to determine cause and effect.
Wholegrains for the win
Fourth study breakdown(5):
- Who: 14.1k post-menopausal women in Iowa.
- Looked at: the association between dietary fibre intake and mental health related quality of life.
- Found: those who ate more fibre reported better mental health than those who ate less.
- Butt: again the fibre source mattered; wholegrain sources of fibre were linked; however, refined fibre was not.
News from the reviews
- Several reviews have looked at multiple studies examining dietary fibre and mental health. (6)
- Multiple reviews have found links between fibre and depression, with higher fibre linked to lower odds of depression.
- Big butt … the majority of research exploring this link has looked at correlation, which does not equal causation …
Why care about cause?
Time for your critical-thinking hats to go on team (just briefly promise). When looking at research outcomes, it’s important to distinguish between correlation and causation. Studies that look at correlation (like the majority of research in this area to date) do not identify the cause of the outcome aka. A doesn’t necessarily always equal B, many other factors could be at play…
If you take the studies above, fibre is consumed in food, not on its own; it’s often consumed in plant-based foods that contain lots of other beneficial compounds, like vitamins, minerals and polyphenols, which could equally play a role.
Time to up your fibre? We think so …
It’s widely accepted that having a healthy diet is linked to mental health. Fibre is part of that picture, and sadly most of us don’t get enough. Whilst we need a bit more research in this area, we do know eating more high-fibre foods is key for a healthy gut and your overall health. Want to feel better long term? Gut going, top up your fibre today.
Need a helping hand? Check out our high fibre bars and drinks this way.
Written by Annabel Sparrow ANutr
References
2.Sources of Dietary Fiber Are Differently Associated with Prevalence of Depression – PubMed
4.International Journal of Geriatric Psychiatry | Wiley Online Library