Fiber Reduces The Risk Of Stroke

Author: Dean Rouseberg Time for reading: ~1 minutes Last Updated: August 08, 2022

In this article, learn more about Fiber Reduces The Risk Of Stroke. Scientists are adamant that their intake can never be excessive..

Moderate fiber intake reduces the risk of stroke, according to a meta-analysis of clinical data. Increasing fiber intake by 7 grams reduces the risk of hemorrhagic and ischemic stroke by 7% , say researchers from the University of Leeds.

According to Diane Treapleton, a cardiologist and author of the article in Stroke , 7 extra grams of fiber a day is a perfectly achievable task - the equivalent of one serving of legumes or two servings of oranges or apples.

The average European does not get enough fiber in his diet, lagging far behind internationally accepted standards - the average intake for men and women is 17 and 13 grams, respectively, while most experts recommend amounts of about 38 and 30 grams.

Fiber has a polysaccharide structure and forms a gel-like mass in the gastrointestinal tract - they absorb water and swell, which slows down the absorption of nutrients, fills the stomach and enhances the feeling of satiety, thus reducing total caloric intake. In addition, after entering the colon, fiber ferments to short-chain fatty acids, which inhibit the synthesis of cholesterol in the liver, which (at least partially) prevents hypercholesterolemia, scientists say. Previous studies have shown a similar relationship for the risk of atherosclerosis, which confirms this hypothesis , as well as hypertension and insulin resistance .

The research team analyzed eight cohort studies conducted in the United States, Northern Europe, Australia and Japan among clinically healthy individuals. All adults without diagnosed hypercholesterolemia and stroke are defined as such. After completing questionnaires about their general health and eating habits , study participants were monitored by researchers.

The analysis of the data collected in the studies shows that the risk of stroke is inversely proportional to the amount of fiber ingested. However, the researchers note that a small percentage of participants have a daily intake of more than 25 grams of fiber, so extrapolating the results above this limit may lead to unreliable conclusions.

There is also some heterogeneity between studies - both in terms of the quality of their design and in terms of results and reliability. Although the statistical reliability of the specific figures is somewhat controversial for this reason, scientists accept the health benefits of fiber as indisputable and strongly encourage their intake .

Rich in fiber are legumes, whole grains, some fruits - apples, plums, citrus and others.

Fiber Reduces The Risk Of Stroke

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