How to Reduce Colon Cancer Risk with High Fiber Foods
Several researches point to the fact that eating a diet high in fiber can help reduce colon cancer risk. Researchers reviewed and analysed 25 different studies and came up with the conclusion that total fiber intake and fiber from whole grains and cereals has a strong connection with the reduction in risk of colorectal cancer. The research found that each 10 grams a day increase in dietary fiber intake is connected to about 10% reduction in risk of colorectal cancer. However, the study also points to the consumption of whole grains and cereals as the better option compared to fruits and vegetables. This doesn’t mean that consuming fruits and vegetables is not a good idea since they offer many other health benefits like providing antioxidants and vitamins that strengthens the body.
How Does Fiber Prevent Colon Cancer
Since the 70s, scientists have suggested that a high fiber diet can be helpful in preventing colon cancer. This is because places where people eat a diet high in fiber had significantly less colon cancer cases. In theory, fiber helps prevent colon cancer since it adds bulk to stools thus reducing contact time with potential toxins in the colon. Also, a bulky stool high in liquids can help dilute potential carcinogens. Fiber can also help prevent the growth of bad bacteria and encourage healthy bacteria to thrive in the colon.
What You Should Do
In order to experience the benefits of fiber when it comes to reducing colon cancer risk, eat more whole grains and cereals which contain a lot of fiber. The ideal amount of fiber each day is around 25 to 40 grams. Some experts believe that this can reduce colon cancer risk by around 20 to 40%. If you find it difficult to consume such number of fiber daily, there are also fiber supplements available like those made with psyllium husks.
There is a lot of evidence pointing to the fact that a diet high in fiber can reduce colon cancer risk. This is why you should start eating more high-fiber foods which can also prevent constipation and other digestive problems. It is very easy, all you have to do is to adjust your diet a little bit and you will have a much better chance of dodging the colon cancer bullet.