The American Heart Association (AHA) recommended Thursday that people get at least 25 grams of fiber each day. In a new study, researchers found that for every 7-gram increase of dietary fiber, the risk of first-time stroke is lowered by 7 percent.
Fiber-containing foods include whole grains, those which contain the entire grain, and refined grains that have been ground into flour or meal. Whole grains are a better source of fiber, since the milling process of refined grains strips away dietary fiber along with iron and vitamins. Examples of fiber-rich foods are oatmeal, whole cornmeal and brown rice.
Prior studies suggested that dietary fiber reduced high blood pressure and "bad" cholesterol, reducing the risk of stroke. The new study findings indicate that first-time stroke risk was decreased by 7 percent for each 7-gram intake of fiber. Eight studies published between 1990 and 2012 that contained data pertaining to various types of stroke were analyzed by researchers. Other stroke risk factors, such as smoking and age were considered and combined with the data from the observational studies. The final results were based on total dietary fiber.
"Most people do not get the recommended level of fiber, and increasing fiber may contribute to lower risk for strokes. We must educate consumers on the continued importance of increasing fiber intake and help them learn how to increase fiber in their diet," said study researcher Diane Threapleton M.Sc., and Ph.D. candidate at the University of Leeds' School of Food Science and Nutrition in Leeds, United Kingdom.
To achieve the recommended 25 grams of fiber recommended by the AHA, people may have to make adjustments to their diet. According to the AHA, "six to eight servings of grains and eight to 10 servings of fruits and vegetables can provide the recommended amount."
Apples, bananas, strawberries, kale, avocado, carrots and blueberries are also good sources of fiber. The AHA also recommends that people exercise and quit smoking to further reduce the risk of stroke. Strokes kill over 137,000 people a year and are the fourth leading cause of death in the United States.
