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Every gram of dietary fiber makes the risk of suicide a little smaller
The more fiber you consume through your diet, the less likely you are to think about suicide. This is evident from a Chinese analysis of American epidemiological data, which was published in Frontiers in Nutrition.
Study
Chinese epidemiologists from Zhejiang University School of Medicine analyzed data from 21,865 adult Americans who participated in the National Health and Nutrition Examination Survey (NHANES) in 2007-2018.
The study participants had answered questions about their dietary habits and also told whether they had thought during the past two weeks that they would be better off dead. This was the case with 3.6 percent of the study participants.
Results
The more dietary fiber the study participants consumed daily, the less likely they were to struggle with suicidal thoughts. The Chinese were able to calculate that for every gram of dietary fiber that the study participants consumed per 1,000 kilocalories, their risk of suicidal ideation decreased by 5 percent.
The researchers were able to demonstrate a statistically significant relationship with an intake of 7.8 grams of fiber per 1000 kilocalories. They were unable to demonstrate significant associations with even higher intakes.
Click on the table above for a larger version.
Mechanism
The researchers speculate that the microorganisms that ferment fibers release SCFAs. These substances inhibit inflammation in the brain and therefore have an antidepressant effect. Another possibility is that a high fiber intake causes microorganisms in the intestines to produce more serotonin, which may also have an antidepressant effect.
Practical application
The average Dutch person does not yet consume 12 grams of fiber per day. If you assume that the average Dutch person eats approximately 2000 kilocalories per day, this should be at least 16 grams to be optimally protected against suicidal ideation.
Dietary fiber is found in legumes, vegetables and tubers. Good sources are peas, carrots, broccoli and green beans.
Source:
Front. Nutr. 2024;11:1465736.
More:
Suicidal ideation less prevalent in strong men 11.10.2020
Vitamin D supplement reduces risk of suicide 12.04.2023
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