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Fiber and Colon Cancer Prevention

By Victoria Lincoln 24 July, 2023 2 mins read

Fiber is good for your overall health and can help prevent many diseases. It can reduce the risk of heart disease, type 2 diabetes, cancer and weight gain. At least 25 grams of fiber is recommended daily for optimal health. You can achieve this recommendation by including a variety plant-based diet.

Studies have shown that a high-fiber diet can lower the risk for breast and colorectal carcinomas. But, the evidence on whether fiber can protect against other cancers is contradictory. The American Cancer Society estimates that there will be 148,000 new cases of colorectal cancer in 2020. Researchers are also investigating how fiber may help prevent colon and other gastrointestinal diseases.

The National Academy of Medicine defines fiber as "non-digestible carbohydrate, such as cellulose or hemicellulose." Both insoluble and soluble fibers offer health benefits. They may reduce sugar absorption in the bloodstream and slow the rise of blood glucose following meals.

Studies have shown that a high-fiber diet may be protective against prostate, endometrial or ovarian cancer. However, recent research revealed that dietary fibrous does not decrease the likelihood of these diseases.

For people with gastrointestinal disorders, high-fiber diets may be beneficial. Researchers have found that fiber can help to reduce the incidence of colon cancer, hemorhoids, and other problems. Some research also suggests that fiber may help lower the risk for colon cancer in elderly people.

Researchers also discovered that a high-fiber diet can reduce the likelihood of heart disease, and other diseases. Studies have also shown that fiber may be protective against prostate and breast cancers.

A low-fiber diet has been associated with increased bile acid levels in the intestines. Low-fiber diets have also been found to promote inflammation and mucosal deterioration, which can contribute to a higher rate of disease.

According to the American Dietetic Association, individuals should consume at least 25g of soluble fiber per day. These soluble fibres slow down sugar absorption and lower insulin levels following meals. The risk of developing heart disease is also lower when you eat whole grains.

Fiber is a common ingredient in many fruits and vegetables. For a better diet, eat raw, crunchy vegetables and cereals that contain at least 20 percent fiber. Fiber supplements can be added to bulken your stool. You can still live a healthy lifestyle, regardless of how fiber affects your body.

Recent studies have found that a high-fiber diet may be effective in reducing the incidence of colorectal, breast and other types of cancer. The relationship between fiber intake and risk remains unclear, but there is sufficient evidence to support Denis Burkitt's recommendation that people should eat 50 grams of fiber per day.

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FAQ

What should I eat?

You should eat lots of vegetables and fruits. They are rich in vitamins, minerals, and help to strengthen your immune system. Fruits and veggies are also high in fiber, which makes them filling and helps with digestion. Aim to eat five to six servings of fruit or veg each day.

Make sure you drink plenty of water too. Water helps flush toxins out of your body and makes you feel fuller between meals. Drink about eight glasses each day.

Whole grains are better than refined grains. Whole grains retain all nutrients including B vitamins, iron and zinc as well as calcium, magnesium, calcium, protein, and magnesium. Refined grain has lost some of its nutrition.

Avoid sugary drinks. Sugary drinks have empty calories and are a major contributor to obesity. Choose water, milk or unsweetened tea instead.

Avoid fast food. Fast food is low in nutritional value. You won't get the energy you need to function well, despite how delicious it may be. Stick to healthier options such as salads, soups, sandwiches, and pasta dishes.

Limit your alcohol intake. Avoid alcohol as it can cause empty calories and poor nutrition. Limit the amount of alcohol you consume in a given week to no more than 2 alcoholic beverages.

Reduce red meat intake. Red meats contain high amounts of saturated fat and cholesterol. Instead, choose lean cuts of beef and pork, lamb, chicken or fish.

What is the difference in a calorie from a Kilocalorie?

Calories refer to units that are used for measuring the amount of energy contained in food. Calories is the unit of measurement. One calorie is equal to one degree Celsius in energy.

Kilocalories is another name for calories. Kilocalories measure in thousandths (or calorie) of a calorie. 1000 calories is one kilocalorie.

Which 10 foods are your favorite?

These are the top 10 foods to eat.

Avocados
Berries
Broccoli
Cauliflower
Eggs
Fish
Grains
Nuts
Oats
Salmon

How can I live a life that is full of joy every day?

Finding out what makes your heart happy is the first step to living a fulfilled life. Once you are clear about what makes you happy and satisfied, you can move on to the next step. You can also talk to others about how they live their best days every day.

You might also enjoy books like "How to Live Your Best Life", by Dr. Wayne Dyer. He speaks about happiness and fulfillment in all areas of life.

Statistics

The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health (59Trusted (healthline.com)
WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats. (who.int)
According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week (54Trusted Source Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health. (healthline.com)
This article received 11 testimonials and 86% of readers who voted found it helpful, earning it our reader-approved status. (wikihow.com)