High-Fiber Diets Linked To Decreased Risk Of Cancers
Have you ever heard that high-fiber diets are bad for you? Don’t believe everything you hear! There is increasing evidence that people who consume diets high in fiber are at a lower risk of bowel (colon) cancer. This may be due to the fact that fiber adds bulk to your digestive system, which shortens the amount of time waste travels through the colon. The increased fiber makes it possible to remove the waste as quickly as possible, decreasing the chances for the intestinal cells to be affected. Not only does fiber help protect against Colon Cancer, it can also protect against breast, mouth, throat, and esophageal cancers.
If you’re like most Americans, you take in only about 10-15 grams of fiber a day. However, it is advised to achieve a diet rich in fiber (containing at least 20-35 grams of fiber each day) in order to maintain health. This is especially important for people who regularly eat processed meat. Foods such as fruits, vegetables, and whole grain cereals and breads are best, when possible.
Here are a few tips for increasing fiber in your diet:
- Choose products that are minimally processed (ex: whole-wheat instead of white bread, brown rice instead of white rice)
- Keep the peels and skins on fruits and vegetables
- Plan to have whole grains, fruits, vegetables, and legumes in each of your meals
- Drink plenty of water
- Snack on fruits and vegetables instead of chips and crackers
- Add grated carrots to spaghetti sauce
- Top your cereal with dried or fresh fruits
The doctors at Vanguard Gastro want you to fight cancer every day! Make it a goal to increase your fiber starting today.
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