By Benjamin Hoover, Student Pharmacist and Karen Kier, Pharmacist
On behalf of the ONU HealthWise team

Moral fiber is an idiom used to describe strength or courage that one derives from moral principles or ethical value.  The term is linked to the nineteenth century and was in the 1873 English Oxford Dictionary. It compares human character with the strong threads of material or fiber. The term “a lack of moral fiber” was used officially by the British Royal Air Force in World War II to describe air crews who did not engage in battle due to fear. 

High-fiber diets have been linked to a reduction in heart disease, diabetes, diverticular disease, constipation, and colon cancer. The American Heart Association Eating Plan recommends 25-30 grams of fiber daily from food and not fiber supplements. The average American only consumes 15 grams of fiber a day. 

Fiber is plant materials that cannot be broken down in the human’s gastrointestinal tract (GI). There are 2 types of fiber known as insoluble and soluble. Soluble fiber absorbs water in the GI tract and increases stool bulk. Sources of soluble fiber includes fruits, vegetables, legumes (beans), barley, oats, and oat bran.  Insoluble fiber remains unchanged in the GI tract and improves the movement of the stool. Good sources of insoluble fiber include fruits with edible peels, seeds, vegetables, wheat germ, bulgur wheat, ground corn meal, cereal, bran, rolled oats, brown rice, and buckwheat.  

Stroke is a major health problem in the U.S. and a major contributor to death and long-term disability. According to the CDC, more than 795,000 people in the U.S. have a stroke each year as of 2020. That means every 40 seconds someone in the U.S. has a stroke. 

A study published in the journal Stroke evaluated Americans from 1999-2018 for the relationship between fiber intake in their diet and the occurrence of strokes. The data was pulled from the U.S. National Health and Nutrition Examination Survey for those individuals enrolled in the study. Researchers examined information from 39,010 patients and studied the difference between the fiber intake of those who had a stroke and those who did not. 

The average dietary fiber intake of the stroke group was 14.33 grams per day (g/day), whereas the non-stroke group was 16.71 g/day. The difference is roughly 1.25 cups of chopped raw cauliflower or 1.25 slices of whole wheat bread. 

When comparing those who had the highest intake of fiber (18.3 g/day) the data showed a 29% lower risk of stroke compared to those with a fiber intake of less than 10.9 g/day. The difference in fiber consumption in this example would be almost 3.75 cups of cauliflower or four slices of whole wheat bread. 

In addition to the primary purpose of the study, the researchers reported survival from a stroke was higher in those with a higher fiber diet and were less likely to have a stroke in small blood vessels. 

The researchers hypothesized that fiber reduced stroke risk by helping regulate cholesterol levels and by reducing inflammation associated with the risk of stroke. As seen in the study, people can successfully lower stroke risk by eating more fiber. 

Fiber from foods are preferred, but there are numerous fiber supplements on the market. If you have questions about fiber supplements or need a good over the counter product, contact your ONU HealthWise pharmacist for help. 

Moral fiber is a good character quality, but dietary fiber could reduce your risk of stroke!