Dietary fibre does more than help digestion: it also plays a part in controlling blood pressure, cholesterol and blood sugar, all of which are linked to the risk of stroke. So keeping enough fibre in your daily diet is good for health. Stroke is a major health problem. According to figures released at a discussion of the Bangladesh Society of Neurosurgeons on October 29, 2024, about 2 million people in the country have had a stroke, and many of them live with long-term physical problems. Some of the risk of stroke can be reduced through healthy food and lifestyle.
Controlling blood pressure
High blood pressure is one of the main risks for stroke, so keeping it under control is essential. Dietary fibre helps the work of beneficial gut bacteria. These bacteria break down fibre and produce substances that can help blood vessels work normally and control blood pressure. Pulses, vegetables, fruit and whole grains are rich in fibre, and eating them regularly can make blood pressure easier to control.
Lowering cholesterol
When bad cholesterol, or LDL, rises in the blood, fatty material can build up on the walls of blood vessels. This obstructs blood flow and raises the risk of heart disease and stroke. Soluble fibre helps reduce the absorption of cholesterol in the gut, which can lower bad cholesterol in the blood. Fibre-rich foods include oats, pulses, chickpeas, peas, guava, apples, okra and various vegetables. Keeping these in your daily diet is beneficial.
Keeping blood sugar in check
Blood sugar that stays high for a long time raises the risk of type 2 diabetes, and people with diabetes also have a higher risk of stroke.
Dietary fibre helps slow digestion and the absorption of sugar, which can reduce sharp rises in blood sugar after meals.
So alongside white rice it is good to get used to eating moderate amounts of red rice, brown-flour roti, pulses and vegetables. Whole fruit is better than fruit juice because whole fruit contains fibre. A study cited in EatingWell magazine found that people with diabetes who ate about 35 grams of dietary fibre a day could have a 10 to 48 percent lower risk of premature death, though the result depends on a person’s health and other factors.
How to increase your fibre
You can make a few changes to your daily meals to eat more fibre.
- Eat enough vegetables every day.
- Eat guava, apples and other fibre-rich fruit.
- Eat pulses, chickpeas and peas regularly.
- Where possible, choose brown flour and whole grains instead of refined grains.
- Increase the fibre in your food gradually.
- Drink enough water.
Eating a lot of fibre suddenly can cause bloating or gas, so it is better to increase it gradually.
What else matters in preventing stroke
Eating fibre-rich food alone does not remove the risk of stroke. Regular checks of blood pressure and blood sugar, keeping cholesterol under control, avoiding smoking and regular exercise are also essential. Cut down on excess salt and unhealthy fats, and build a balanced diet of vegetables, fruit, pulses, fish and whole grains. Enough dietary fibre in your daily meals can help control blood pressure, cholesterol and blood sugar, and these habits are an important part of reducing the risk of stroke. If you have high blood pressure or diabetes, keep it under control as your doctor advises.
বাংলায় মূল প্রতিবেদন পড়ুন · Read the original Bengali report