Although dietary fiber is normally associated with proper bowel movement, it also helps improve immune function and lower cholesterol levels in the body. The two main types of dietary fiber are soluble, which absorbs water and slows down digestion, and insoluble, which increases the bulk of stools and speeds up digestion. Research indicates that increasing dietary fiber might help reduce blood pressure.
Hypertension
In research reported in the January 2004 issue of the "Journal of Hypertension," scientists from Tulane University School of Public Health and Tropical Medicine studied the effects of dietary fiber intake on blood pressure in patients with stage 1 hypertension. Participants consumed 8 g of fiber from oat bran or a placebo for 12 weeks; the oat bran group experienced decreases in blood pressure compared to the placebo group.
Blood Pressure
Researchers from Brigham and Women's Hospital performed a review of the literature regarding the impact of dietary fiber intake on blood pressure. They concluded that dietary fiber intake was associated with a significant reduction in blood pressure in patients with normal blood pressure and hypertension. Scientists reported their findings in the March 2005 issue of the "Journal of Hypertension."
Review of Literature
Scientists from Wageningen University in the Netherlands performed a review of the scientific studies regarding fiber supplementation on blood pressure. They reported in the January 2005 issue of the "Archive of Internal Medicine," that an average fiber supplementation of 11.5 g was associated with reductions in blood pressure, especially for hypertensives.
Recommendations and Sources
Male adults 50 years and younger should shoot for 38 g of fiber per day and female adults 25 g per day. For 50 years and older, men should strive for 30 g of fiber and women 21 g per day, according to recommendations by the National Academy of Sciences' Institute of Medicine. Good sources of fiber include the following: vegetables, oatmeal, brown rice, whole wheat bread, almonds and beans. Gradually increase fiber intake in your diet, since adding too much fiber to quickly can result in stomach upset and bloating.
References
- "Journal of Hypertension"; Effect of Dietary Fiber Intake on Blood Pressure: a Randomized, Double Blind, Placebo-Controlled Trial; J. He et al.; January 2004
- "Journal of Hypertension"; Effect of Dietary Fiber Intake on Blood Pressure: a Meta-Analysis of Randomized, Controlled Clinical Trials; S.P. Whelton et al.; March 2005
- "Archives of Internal Medicine"; Dietary Fiber and Blood Pressure; M.T. Streppel et al.; January 2005
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; Nov. 19, 2009
