High Fiber Foods Reduce Cancer Risk
BySarah Axtell, ND •August 30, 2022
According to the American Institute for Cancer Research, high fiber foods may reduce cancer risk. Here is why:
- High fiber foods are generally low-calorie and keep you full, thus resulting in a healthy body weight. Maintaining a healthy weight is one of the most important factors in reducing your risk of cancer.
- Reduces the risk of colon cancer by increasing stool bulk, diluting carcinogens, and decreasing transit time, thus reducing the contact between carcinogens and the lining of the colon.
- Fiber is essential for excreting estrogen metabolites, which reduces risk of breast cancer. Fiber promotes a healthy estrobolome, which aids in estrogen detoxification.
- Fiber is converted into short-chain fatty acids by bacteria in the colon. Short-chain fatty acids inhibit the growth of cancer cells in the intestines.
If you need more convincing to eat more fiber, see this previous post:
Ways to get more fiber in your diet:
-Add ground flaxseeds to smoothies or oatmeal
-Swap instant or rolled oats for Gluten-Free Oat Bran (Bob’s Red Mill). I use this in baking (when recipes call for oat flour, you can swap oat bran for even more fiber). You can also make hot oat bran cereal in the morning for a fiber-rich breakfast.
-Aim for 6 cups veggies daily. High fiber veggies include squash, broccoli, cauliflower, brussels sprouts, artichokes, and asparagus.
-Make chia pudding. Chia seeds are an excellent source of fiber.
-Add beans to your salads or soups. Beans are a dietary staple among all of the Blue Zones, regions around the world where they are known for their longevity.
– Don’t peel edible skins from fruits and vegetables. Keep skins on your potatoes, sweet potatoes, cucumbers, apples, and kiwis (yes, the skin on kiwis is edible and a great source of fiber!). -Try adding 1 TBSP psyllium husk powder to your water in the morning. This gives you an easy 7 grams of fiber right off the bat and helps curb appetite and cravings.
-Snack on blueberries, raspberries, and nuts. Avoid empty carbs as snacks, which are devoid of fiber (pretzels, crackers, chips hardly have any fiber).
-Swap crackers for Flackers. A serving of flackers provides 6 grams of fiber compared with a serving of Nut Thins crackers which only provides 1 gram.
-Add avocado to foods- eggs, salads, and smoothies. Half an avocado provides approximately 5 grams of fiber.
Goal for daily fiber intake: Aim for at least 35 grams daily (or approx. 10 grams per meal).
Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.