Soluble..

 

Consuming more dietary fiber, particularly soluble fiber, may reduce your risk of dementia, a study of more than 3,500 adults in Japan found. The study, published in Nutritional Neuroscience, used data from a survey that started in the 1980s. At the time, participants completed surveys assessing their dietary intake between 1985 and 1999. Most participants were between the ages of 40 and 64 when the study began, and they completed annual follow-up questionnaires from 1999 to 2020l

Based on the amount of fiber they consumed, participants were sorted into four groups, from most fiber consumed to least fiber consumed.

 Researchers found that the more fiber that participants ate, the lower their risk of developing dementia. 

Participants were even better off if they ate more soluble fiber, which you can find in foods like oatmeal, legumes and citrus. Soluble fiber is the kind of fiber that makes you feel full and supports the bacteria in your gut, while insoluble fiber can support your bowel health.