How does fiber prevent colon cancer?
We will discuss the role that fiber has in colon cancer prevention. In my role as an obesity specialist I stress the importance of maintaining healthy weight, but also the need to incorporate specific nutrients in our diets for overall health and disease prevention. Dietary fiber is one such nutrient, and its protective effect against colon cancer has been studied extensively. This article will provide readers with valuable information on how fiber can help maintain gut health, and possibly ward off colon cancer.
Colon cancer prevention: Fiber is important
The consumption of dietary fibers is essential in the prevention of colon cancer for several reasons. It helps maintain regular bowel movements which help remove waste more effectively from the body, decreasing the amount of time harmful substances remain in contact with your colon's lining. In the colon, some fibers undergo fermentation, which produces short-chained fatty acids with anti-cancer effects.
A study in "American Journal of Clinical Nutrition" found that 10 grams of daily fiber reduced colorectal-cancer risk by 10% . It is important to remember that, while fiber is good for you, too much can cause gastrointestinal issues like constipation and bloating.
Get Started with Fiber: Increase Your Fiber Intake
It's not difficult to add more fiber into your diet. Increase your fiber intake slowly to allow your digestion time to adapt. According to the American Heart Association, women should consume at least 25 grams per day and men 38 grams.
Whole foods are usually more satisfying and provide extra nutrients. Drink plenty of water, too. Fiber works best when water is present.
High Fiber Foods
- Beans are high in protein and fiber.
- Whole grains include brown rice, oatmeal and whole grain pasta or bread.
- Fruits and Vegetables: Particularly those that have edible seeds or skins.
- Seeds: Flaxseeds, flaxseeds, chia seeds and almonds all make excellent options.
- Lentils and peas are high in fibre, but they're also full of protein.
- Avocados are packed with fiber and healthy fats.
- They are low in calories, and they're high in fiber.
- Broccoli is an excellent source of fiber and other nutrients.
- Sweet potatoes are a great source of fibre, particularly when eaten with the skin.
- Apples are a great source of fiber and can be eaten on the move.
Other Tips on Fiber Intake
It is important to consume a wide variety of foods that are rich in fiber. This will ensure you receive a good mix of types of fiber. All forms of fiber have different functions and offer unique benefits to your health. Don't forget that regular exercise, adequate hydration and fiber consumption will support digestive health.
Conclusion
Dietary fiber is important in the prevention of colon cancer. It promotes regular bowel movements, and produces anti-cancer substances during fermentation. It is easy to add more fiber to your diet by choosing whole grains and eating fruits, vegetables and nuts. We've already seen that dietary fibre has a positive effect on our health, and not just in terms of weight loss.
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