According to the Canadian Digestive Health Foundation: Canadian women need 25 grams of fiber per day and men need 38 grams of fiber. 1
Most Canadians consume only about half that amount. And what about Americans? They reportedly consume less than 10-15 grams per day.
One study found that low fiber intake is strongly linked to moderate to severe depression. Fiber promotes gut health, reduces inflammation, and even influences neurotransmitters like serotonin, which regulate mood. 2
A dose-response meta-analysis revealed an association between total dietary fiber intake and the risk of depression in adults; such that each 5 g increase in total dietary fiber intake was associated with a 5% reduction in the risk of depression. 3
According to Dr. Mark Hyman, dietary fiber can influence mood through the following mechanisms:
- Microbiome health: Fiber feeds beneficial gut bacteria, which produce compounds that influence brain function.
- Reduced inflammation: Fiber reduces systemic inflammation, a key factor in depressive symptoms.
- Brain-Gut Axis: A healthy gut communicates with the brain to regulate mood and cognition.
- Neurotransmitters: Fiber promotes the production of serotonin, your body's natural mood stabilizer.
Starting to add more fiber could likely prove to be a key to taking control of your mood!
References:
1. https://cdhf.ca/en/recommended-daily-fibre-intake/
2. Somaye Fatahi, Shakiba Shoaee Matin, Mohammad Hassan Sohouli, Mihnea-Alexandru Găman, Pourya Raee, Beheshteh Olang, Vaani Kathirgamathamby, Heitor O. Santos, Nathalia Sernizon Guimarães, Farzad Shidfar, Association of dietary fiber and depression symptoms: A systematic review and meta-analysis of observational studies, Complementary Therapies in Medicine, Volume 56, 2021, 102621, ISSN 0965-2299, https://doi.org/10.1016/j.ctim.2020.102621
3. Saghafian F, Hajishafiee M, Rouhani P, Saneei P. Dietary fiber intake, depression, and anxiety: a systematic review and meta-analysis of epidemiologic studies. Nutr Neurosci. 2023 Feb;26(2):108-126. doi: 10.1080/1028415X.2021.2020403. Epub 2022 Jan 4. PMID: 36692989.
Maison Jacynthe disclaims all liability. All information contained on this page is not intended to replace justified allopathic treatment or to disregard the expertise of the medical profession. It is up to each individual to take charge of their own health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified health professional is obviously recommended.
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