Dietary Fiber
After reading Swann et al.s (2020) article on dietary fiber and its associations with depression and inflammation, I can point to several key takeaways worth noting. The first big one is the fact that I used to think that fiber was only important for digestion and maintaining gut health. But after reading this article, I realized that fiber plays a major role in brain health and can influence mental health outcomes such as depression. This was one aha moment for me because it gave me a better understanding of and appreciation for dietary fiber. It is not just something to facilitate a bowel movement after all!
Another key takeaway was the impact of fiber on inflammation in the body. The article notes that a high-fiber diet can reduce levels of inflammatory markers in the blood, which is significant as chronic inflammation has been linked to several health issues such as heart disease, diabetes, and depression. This finding reinforces the importance of a diet rich in fruits, vegetables, whole grains, and legumes, which are all excellent sources of fiber.
In terms of nutritional lifestyle changes, I think I will plan to incorporate more fiber-rich foods into my diet. Specifically, I will probably look to increase my intake of whole grains such as brown rice, quinoa, and oatmeal, and possibly add in some legumes, like lentils and chickpeas. I should also plan to prioritize fruits and vegetables, especially those with high fiber content, such as raspberries, broccoli, and avocado. Why not? I want to have a healthy brain. Thus, I should start using my brain more carefully when it comes to food and be more mindful of my intake of processed and refined foods, as these tend to be low in fiber and can contribute to inflammation in the body. This article helped me realize the importance of being more judicious when it comes to what goes in, because it is not just impacting what comes out but also how the rest of me develops.
Reference
Swann, O. G., Kilpatrick, M., Breslin, M., & Oddy, W. H. (2020). Dietary fiber and its
associations with depression and inflammation. Nutrition reviews, 78(5), 394-411.
