A recent study in the journal Stroke finds that risk of first-time stroke is lowered by eating more fiber. The research shows that every 7-gram dietary increase in fiber correlates with a 7% decrease in the chances of a first-time stroke (Threapleton D, Greenwood D, Evans C, et al. Dietary fiber intake and risk of first stroke: a systematic review and meta-analysis. Stroke, 44: 1360-1368).
This research adds to the benefits of fiber including helping us feel full, supporting digestion and managing blood sugar and cholesterol levels.
The recommended daily amount of fiber is 38 grams for men and 25 grams for women. Foods high in fiber include dark, leafy greens such as spinach, kale, and broccoli. Breakfast options rich in fiber are whole grain breads, oatmeal, and high-fiber cereals. For snack, try a handful of nuts, dried prunes, or fruit such as apples or pears.