Scientists conducted a study in about 300 participants to explore the link between gut bacteria, premature brain aging, and cognitive function. Stool samples, imaging tools, and clinical assessments to measure cognitive function were utilized. Results showed that disruption of the gut microbiome, known as dysbiosis, was strongly linked to accelerated cognitive decline – independent of age or education levels. Specific bacterial alterations, like lower amounts of Firmicutes and higher amounts of Proteobacteria, were associated with poorer cognition and increased physiological brain decline.
While scientists are still investigating exactly how gut dysbiosis leads to accelerated brain aging, it seems diet is a core mediator. A 2024 study published in Nutrients and Microbes set out to investigate just how this link works by examining the effects of a certain kind of carbohydrate known as resistant starches on brain function in older mice. Over a 20-week period, one group of mice was fed a Western diet, while the other group was fed a Western diet fortified with resistant starches like pinto beans, black-eyed peas, chickpeas, and lentils making up 5% of the diet.
The study showed that while a Western diet did lead to cognitive impairment, adding dietary resistant starches not only neutralized the negative effects, but actually improved neurological and cognitive health. Resistant starches in the diet led to improved metabolic functioning, which in turn improved cognition by reducing inflammation, brain cell death, and leptin and insulin levels.
This study shows that diet is paramount in aging well but also reinforces the concept that often it’s what we’re not eating that’s causing the problem. Adding fibrous plant-based foods into your daily diet can be a gamechanger for brain health and longevity.
What are resistant starches and where can you find them? Resistant starches are carbohydrates that bypass digestion in your small intestines and are instead fermented in your large intestines where they function as prebiotics – food for your beneficial gut bacteria. They can be found in green bananas, rolled or steel cut oats, brown rice, sweet potatoes, plantains, beans, and lentils. Here’s a delicious lentil and rice resistant starch powerhouse Gutbliss recipe that can improve gut dysbiosis and combat cognitive decline.
Mujadra (Lentils & Rice)
Gutbliss Tip: Cooling after cooking increases the resistant starch content of foods.
