Skip to Content Skip to Navigation Accessibility Policy Click to login to your Account
Get $25 off when you stock up on 4 or more wellness favorites Shop Now
Shop All
Featured New Arrivals Subscribe & Save Deals of the Week Build Your Own Bundle
Shop by Category Coffee Mix-Ins MCT Oil Supplements Collagen Protein Bars On-The-Go
Not Sure Where to Start?
Not Sure Where to Start?
Take our quiz to get product recommendations tailor-made for your wellness goals. Plus, score 20% off! Take the Quiz
Shop All Products
Best Sellers
Coffee The Original Ground Coffee The High Achiever™ Enhanced Coffee The Original Coffee Pods
Supplements Greens Vitamins A-D-K Apple Cider Vinegar Max Gummies Sleep Gummies
Mix-Ins Bulletproof Original Creamer Brain Octane C8 MCT Oil Unflavored Collagen Peptides InnerFuel Prebiotic
Create Your Custom Bundle
Build Your Own Bundle
Save up to 20% when you stock up on your go-to product or mix and match all your Bulletproof favorites. Bundle & Save
Shop All Best Sellers
Coffee
Shop by Form Ground Coffee Whole Bean Coffee Coffee Pods
Shop by Roast Light Roast Coffee Medium Roast Coffee Medium-Dark Roast Coffee Dark Roast Coffee
Enhanced Coffee The High Achiever™ The Maximizer™ New The Original + Collagen Coffee Pods New Keto Coffee Pods
The Maximizer™
The Bulletproof difference
Make your morning routine work harder with premium coffee plus metabolism and gut health support. Shop Now
Shop All Coffee
Supplements
Shop by Form Capsules & Softgels Gummy Vitamins Powders
Shop by Benefit Daily Wellness Immune Support Stress & Sleep Gut & Digestive Health Energy Support Brain Health Bone & Joint Support
Your Wellness, Your Way
Save 20% with the Daily Wellness Bundle
Create your custom supplement bundle, and save on everything you need to feel your best. Bundle & Save
Shop All Supplements
MCT Oil
MCT Oil Brain Octane C8 MCT Oil MCT Oil
Products with MCT Oil Brain Octane Softgels CoQ10 Energy Apple Cider Vinegar Max Gummies Energy Gummies Coffee Creamer Keto Coffee Pods Bulletproof Starter Kit
What is MCT Oil?
What are MCT Oils?
Learn more about the quality fat that supports sustained energy, boosts metabolism and provides brain fuel.† Learn More
Shop All MCT Oil
Mix-Ins
Coffee Creamer Original French Vanilla Hazelnut
Quality Fats Brain Octane C8 MCT Oil MCT Oil Grass-Fed Ghee
Powders Unflavored Collagen Energy Collagen InnerFuel Prebiotic Greens
Build Your Perfect Cup
Save 20% On Your Custom Coffee Routine
Save up to 20% on everything you need to make Bulletproof Coffee when you build your own bundle. Bundle & Save
Shop All Mix-Ins
Collagen
Collagen Peptides Unflavored Chocolate Vanilla
Collagen Plus Support Gut Health Energy Sleep Immune Defense
Products with Collagen The Original + Collagen Coffee Pods New Collagen Protein Bars Collagelatin
What is Collagen?
What is Collagen?
Learn more about this amino acid rich protein that helps support glowing skin, flexible joints and strong bones.† Learn More
Shop All Collagen
Protein Bars
Collagen Protein Bars Chocolate Chip Cookie Dough Vanilla Shortbread Fudge Brownie Lemon Cookie
Protein Crisp Bars Peanut Butter Chocolate Chip Coconut Chocolate Chip Salted Caramel Chocolate Mint Chip
Bundle Your Favorite Bars
Bundle Your Favorite Bars & Save 20%
Can’t choose just one? Get all your favorites and save up to 20% when you build your own bundle. Bundle & Save
Shop All Protein Bars
About
Company Our Story Contact Us Store Locator Accessories & Apparel
Learn The Bulletproof Diet Books Recipes Blog
Online Exclusives Subscribe & Save 20% Earn Bulletproof Rewards Become An Ambassador
The Recipe That Made Us Famous
Bulletproof Coffee Recipe
What exactly is Bulletproof Coffee? How do you make it? Get the answers to all your butter coffee questions. Learn More
Learn More
Deals
Bundle & Save Build a Bundle (Save 20%) Starter Kits (Save 10%)
Ways to Save Subscribe & Save 20% Give $15, Get $15 Earn Bulletproof Rewards Sign Up For Email & SMS Free Shipping Orders $49+ & Subscriptions*
All Benefits. No Hassles.
Current activation
Subscribe to your favorite products and never run out, get 20% off every order, change or cancel anytime and get 10% off order add-ons. Subscribe & Save
Shop All Deals
Subscribe & Save 20% Learn More Search Account Cart
Search

Share

product
https://www.bulletproof.com/diet-articles/healthy-eating/dietary-fiber-butyrate-brain-aging-study/ article-25160 Eating More Fiber Could Slow Brain Aging, Says New Study https://www.bulletproof.com/wp-content/uploads/2018/09/Eating-More-Fiber-Could-Slow-Brain-Aging_header-300x160.jpg 1 USD InStock Healthy Eating Brain Health Diet Study article
Home / Diet / Healthy Eating
|June 15, 2021

Eating More Fiber Could Slow Brain Aging, Says New Study

By Rebecca Paredes
Reviewed by Emily Gonzalez, ND for Scientific Accuracy

Eating More Fiber Could Slow Brain Aging, Says New Study

  • New research connects high-fiber diets to reduced brain inflammation. Reduced inflammation can minimize your risk of neurodegenerative diseases like Alzheimer’s.
  • Previous studies indicate that dietary fiber can also strengthen your immune system, make you less vulnerable to inflammatory diseases, and even help you deal with stress.
  • For the best combination of dietary fiber and fatty acids, toss out the high-fiber cereal. Eat veggies, resistant starches, collagen, and grass-fed butter instead.

Want to improve your brain health and combat the effects of aging? Eat more fiber — and not just because it keeps you regular.

High-fiber veggies already have a lot of good things going for them. They’re packed with important minerals, vitamins, and antioxidants. Here’s another reason to load up your plate with leafy greens: A high-fiber diet could reduce brain inflammation, according to a new study. Less inflammation in the brain lowers your risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.

What is fiber?

Woman preparing vegetables

Fiber is a type of carbohydrate that your body can’t break down. There are two types: soluble and insoluble fiber (more on that later).

Fiber is a big deal, and you want to make sure you’re eating enough of it. Dietary fiber intake among adults in the United States hovers around 15 grams per day on average.[1] That’s about half the recommended amount.

You can add more fiber to your diet with a supplement, but it’s best to eat high-fiber foods like zucchini, almonds, and broccoli. That way, you’ll reap all the benefits of added vitamins and minerals — and feed your good gut bacteria, too.

Keep reading to find out how that can benefit your brain health.

What the new study found

A closer look at gut

Previous studies have found that a drug form of butyrate — a short-chain fatty acid produced by gut bacteria — contributes to improved brain health in mice, including improved memory, associative learning abilities, and neural gene regulation.[2][3][4] That last finding is a particularly big deal in the ongoing study of cell death in Huntington’s disease.

According to the new study, a high-fiber diet benefits the brain by reducing inflammation — no drugs required.

Researchers fed young and older mice either a low-fiber or high-fiber diet for four weeks, then tested their blood butyrate levels. All of the mice on the high-fiber diet had significantly higher butyrate levels, reduced intestinal inflammation, and reduced inflammation in their microglia (cells that function as your brain’s immune system).

Here’s the kicker: The older mice were much more responsive to the effects of butyrate. While the younger mice on the high-fiber diet had reduced inflammation, the older mice had significantly less inflammation in their intestines and brains. The study’s authors note that aged animals are generally more responsive to the effects of butyrate. Plus, it’s possible that butyrate can counteract the way metabolism slows down with age.[5][6]

Taken as a whole, the findings indicate that a high-fiber diet might be the golden ticket to support your brain health.

The other benefits of fiber

Fiber is fantastic for your brain, your gut, and your entire body. Here are just a few of its benefits:

  • Strengthens immune system: In one study of influenza-infected mice, a high-fiber diet boosted antiviral immunity by activating T cells — specialized cells that help your immune system.[7]
  • Reduces inflammation: In a 2007 study, dietary fiber lowered levels of inflammatory C-reactive protein (CRP). Additionally, CRP is a recognized predictor of future cardiovascular disease and diabetes.[8]
  • Restores sleep patterns: Stress can disrupt your gut bacteria. When you eat prebiotic foods like green vegetables, you feed your good bacteria, which can help restore your sleep patterns after a stressful event.[9]
  • Promotes “successful aging”: In one long-term study of older adults, dietary fiber made the biggest difference in supporting “successful aging.” The study defined “successful aging” as the absence of disability, cognitive impairment, respiratory symptoms, depressive symptoms, and chronic diseases.[10]

More Diet Tips From Bulletproof

  • Keto Meal Plan
  • 10 Keto Snacks to Make Today
  • High Protein Foods to Work into Your Diet
  • Types of Collagen: What They Are & What’s Best For You

How to increase dietary fiber intake the Bulletproof way

You might associate fiber with whole-grain bread and high-fiber cereal. The problem is that grains can cause inflammation, intestinal damage, and spikes in your blood sugar. As for that high-fiber cereal? Check the ingredients list. Odds are, it’s loaded with sugars, gluten, and other inflammatory ingredients.

There’s a better way to increase your fiber intake and fuel your body with feel-good nutrients: eat your vegetables and resistant starch.

Related: Fiber for Fat Burning and a Stronger Gut

Eat your veggies

Brussels sprouts in bowl

Vegetables are powerful sources of soluble and insoluble fiber. Soluble fiber absorbs water and turns into gel during digestion, while insoluble fiber is the tough matter that bulks up your stool. For a full breakdown of vegetables that will power you up and satisfy your fiber needs, check out the Bulletproof Diet Roadmap.

  • Sources of soluble fiber: Some of the best sources include broccoli, brussels sprouts, squash, and cabbage. If you’re on the Bulletproof Diet, sweet potatoes are a great carb with soluble fiber for your carb refeed days.
  • Sources of insoluble fiber: Reach for kale, collard greens, celery, and green beans to hit your insoluble fiber needs.

Want to cover all your bases? Cabbage, broccoli, cauliflower, and brussels sprouts are excellent sources of both soluble and insoluble fiber — and they taste great with grass-fed butter or ghee.

Add resistant starch

Resistant starch to supplement dietary fiber

Resistant starch can feed your gut by “resisting” digestion. Your body can’t break it down, which means the starch arrives in the colon intact. Your good gut bacteria enjoy a smorgasbord, creating butyrate — the short-chain fatty acids that fight inflammation.[11]

Remember butyrate? It’s what caused all those anti-inflammatory and anti-aging benefits in that study of mice on a high-fiber diet. Butyrate is important for a healthy gut and brain, and ingesting resistant starch helps your good gut bacteria thrive.

Resistant starch can be found in raw potato starch, raw green bananas, and raw plantain flour. Some people are sensitive to resistant starch, and they might experience bloating and gas. If that’s the case, there are other ways to get more butyrate in your diet.

Eat more butyrate

Grass-fed butter contains butyrate

You can supplement your diet with more butyrate by eating grass-fed butter, which is why it’s such an essential part of the Bulletproof Diet. You can also eat more collagen protein, either from your food (think: bone broth and gelatin) or collagen supplements (also known as collagen peptides).

“Consuming collagen balances your amino acid ratios, and gut bacteria can turn collagen into butyric acid, which is very good for your gut,” Dave Asprey, founder of Bulletproof, says in “The Bulletproof Diet.”

Fiber is more than just another part of your diet. It’s a vital ingredient to support your body as you age, curb chronic inflammation, and help you feel like you’re on top of the world.

So, load up your plate with vegetables and a pat of grass-fed butter. You (and your gut bacteria) deserve it.

Join the Bulletproof Revolution

Sign up for early access to sales, product launches, the latest Bulletproof news and more!

Statements made on this website have not been evaluated by the U.S. Food and Drug Administration. Products sold on this website are not intended to diagnose, treat, cure, or prevent any disease. Information provided by this website or this company is not a substitute for direct, individual medical treatment or advice. It is the responsibility of you and your healthcare providers to make all decisions regarding your health. Bulletproof recommends that you consult with your healthcare providers regarding the diagnosis and treatment of any disease or condition.

About Rebecca Paredes

Rebecca Paredes is a California-based writer and editor with over 10 years of copywriting experience specializing in health, wellness & culture. Paredes holds a Bachelor of Arts from the University of California, Riverside. She enjoys waking up super early and drinking strong coffee. When she isn't reading about the latest developments in fitness and nutrition, you can find her training jiu jitsu, meal prepping or listening to podcasts.

References

[1] https://www.ucsfhealth.org/education/increasing_fiber_intake...
[2] https://www.ncbi.nlm.nih.gov/pubmed/20010553
[3] https://www.ncbi.nlm.nih.gov/pubmed/21593570
[4] https://www.ncbi.nlm.nih.gov/pubmed/14561870
[5] https://www.ncbi.nlm.nih.gov/pubmed?Db=pubmed&Cmd=ShowDe...
[6] https://www.ncbi.nlm.nih.gov/pubmed?Db=pubmed&Cmd=ShowDe...
[7] https://www.sciencedaily.com/releases/2018/05/180515113805.h...
[8]
[9] https://www.sciencedaily.com/releases/2017/02/170210130951.h...
[10] https://www.sciencedaily.com/releases/2016/06/160601112609.h...
[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4027835/

TAGS

Brain HealthDietStudy

Related Bulletproof Diet Tips

inside of a fridge with health keto foods
Keto Meal Plan
10 Keto Snacks to Make Today
display of green vegetables
High Protein Foods to Work into Your Diet
bulletproof unflavored collagen peptides
Types of Collagen: What They Are & What’s Best For You
Sign up today & save 15%
SHOP
  • Coffee
  • Mix-Ins
  • MCT Oils
  • Supplements
  • Collagen
  • Protein Bars
  • All Products
Learn
  • Bulletproof for Beginners
  • Recipes
  • Newsletters & Guides
  • Bulletproof Blog
  • Books
CUSTOMER CARE
  • Contact Us
  • FAQs
  • Shipping Policy
  • Return Policy
  • Accessibility Policy
COMPANY
  • About Us
  • Press
  • Careers
  • Customer Reviews
  • Rewards
  • Give $15, Get $15
PARTNERS
  • Store Locator
  • Wholesale
  • Ambassador Program
  • Affiliate Program
Discover What Better Feels Like
  • Facebook
  • Twitter
  • Instagram
  • YouTube

†Statements made on this website have not been evaluated by the U.S. Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Information provided by this website or this company is not a substitute for individual medical advice. | ©Bulletproof 360, Inc. 2013–2023

  • Privacy Policy|
  • Terms|
  • Reseller Policy|