About ninety percent of colorectal cancers and deaths are thought to be preventable. Although there is no for sure way to prevent colon cancer, there are things you can do to lower your risk. Eating foods high in fiber, avoiding overly processed foods, exercising regularly, not smoking, limiting alcohol use and cancer screenings are all factors within your control that can significantly reduce your risk for chronic diseases, including cancer. Read on to learn why adequate intake of fiber is essential to nourish your gut health and to reduce your risk for colorectal cancer.
Why Do You Need Fiber?
Fiber and gut health go hand in hand. It feeds the good bacteria in your gut therefore, the more fiber you eat, the more beneficial “good” bacteria you will have in your gut. Another important reason to consume fiber is because research has shown fiber plays a vital role in reducing the risk for colorectal cancer. You may be wondering what exactly is fiber? Fiber is a type of carbohydrate that the body can’t digest. Think of fiber as your best friend when it comes to getting rid of toxins in the body. It can not be broken down so it passes through the body undigested carrying out potential toxins with it. In addition, dietary fiber can provide many health benefits from regulating blood sugar, preventing constipation, hemorrhoids, and even some types of cancers like colon, breast and prostate cancer.
Types of Fiber
There are two types of fiber both of which are beneficial to your health.
Soluble fiber dissolves in water and can help to lower blood sugar levels and cholesterol. Foods that are high in soluble fiber include :
oatmeal
chia seeds
blueberries
citrus fruits
carrots
apples
Brussels sprouts
sweet potatoes
beans
Insoluble fiber does not dissolve in water and helps move food through your digestive system which helps to prevent constipation and promote regularity. Foods that are high in insoluble fiber include:
kale
almonds
cauliflower
quinoa
brown rice
green beans
vegetables
What is Fiber?
The National Academy of Medicine defines fiber as :
Dietary fibers that naturally occur in plants that are nondigestible carbohydrates and lignans.
Functional fibers that are extracted from plants or synthetically made and are not digestible to provide health benefits.
Fiber and Disease Prevention
Fiber is associated with a decreased risk of developing various health conditions, including type 2 diabetes, heart disease, constipation, obesity, breast cancer, colorectal cancer and diverticular disease. In addition, fiber can benefit the gut microbiome by producing anti-inflammatory effects that alleviate chronic inflammation associated with many health conditions. Dietary fiber may decrease the risk of colorectal cancer by increasing stool bulk, diluting fecal carcinogens, and by decreasing transit time, therefore reducing the contact between carcinogens and the lining of the colon or rectum.
In addition, a high fiber intake has been linked to a lower risk of developing metabolic syndrome which is a cluster of conditions that increases your risk of developing heart disease and diabetes. These condition include high blood pressure, high blood sugar, excess body fat around the midsection, and high cholesterol or triglyceride levels.
How Much Fiber Do You Need?
Women should aim for 20-25 grams of fiber per day, while men should aim for 30-40 grams of fiber per day. Unfortunately, most Americans fall short of meeting their dietary fiber intake with most only consuming 15 grams per day. Consuming a whole food plant-based diet makes getting the recommended daily fiber intake easily attainable.
A plate full of high fiber crunchy colorful veggies with dip.
Tips to Increase Fiber Intake
Snack on raw veggies or eat a serving (1/4 cup) of almonds instead of snacking on chips and crackers.
Add in beans or legumes at meals to replace meats. Use extra beans or legumes in chilis or soups.
Be sure to eat whole fruit instead of drinking fruit juice. It is better to blend fruit in smoothies instead of juicing in order to keep the fiber intact.
Eat the rainbow (colorful veggies) when making salads. Top salads or oatmeal with 1-2 tablespoons of chia seeds, flaxseeds, or nuts.
Replace white breads, rice, and pasta with minimally processed foods such as farro, millet, whole grains, and brown rice.
One of my favorite high fiber, anti-inflammatory recipes is my Sweet Pea and Potato Curry Soup. It’s filled with anti-inflammatory spices, plant protein, fresh garlic, sweet potatoes, sweet onions, and coconut milk. It’s so delicious, easy to make, and ready to eat in 30 minutes or less.
To Sum It Up
High fiber foods are great for your overall health. However, adding too much fiber too quickly can cause unwanted digestive issues. Increase fiber gradually over time so that your digestive system can adjust to the change. Remember to drink plenty of fiber with high fiber foods as well. If you need more personalized guidance on how to add more fiber in your diet, schedule a free consultation . Visit the Colon Cancer Coalition to get the facts about colon cancer.
This one pot Sweet Pea & Potato Soup with Jasmine rice is creamy, filling, nutritious and delicious. This recipe is packed with good-for-you ingredients like sweet peas, sweet potatoes, curry, cumin, fresh garlic, sweet onions, and coconut milk. It's so easy to make and it's ready to eat in 30 minutes or less. When the fall & winter season comes around, this is one of my favorite soups to make. You can double the recipe and store in the fridge for up to 5 days making this soup a great meal prep recipe.A few tips you'll want to remember when making this soup: You'll want to diced the potatoes into small bite-sized pieces and finely chop the garlic and onions. As with most recipes, you'll want to taste and adjust the seasonings to your personal preferences. You can swap the full fat coconut milk for the lighter version, if desired.
3Tbspcurry powderI used Great Value Organic Curry Powder
2Tspground cumin
1tspsalt
Rice
1cupjasmine rice, uncooked
2-1/2cupsvegetable broth
Instructions
In a large pot or deep saute pan, add the avocado oil.
Add in the onions, potatoes, garlic and 1 cup vegetable broth. Cover let simmer 5 minutes.
Add in coconut milk, water, sweet peas, cumin, curry powder, salt. Mix well. Cover and cook on medium low for about 15-20 minutes, or until potatoes are tender.
Jasmine Rice
Rinse rice thoroughly.
While curry is cooking. Add vegetable broth in a medium pot. Bring to a boil. Add in jasmine rice. Cover and simmer until all liquid is absorbed.
Once rice is cooked. Add into curry mixture. Mix well. Serve and enjoy!
Notes
You can easily substitute the sweet peas for another plant protein like chickpeas, if you’d like. Jasmine rice is a high glycemic carbohydrate, so if you have pre-diabetes or diabetes, you will want to be mindful of this.It’s important to note that all curry powders are not the same. Curry powder is a complex mix of different spices and no two recipes are the same.
This colorful, quick and easy pasta salad is refreshing and delicious on a hot summer day. The longer it sits in the fridge the tastier it becomes. A healthy, wholesome salad everyone will love.
These cookies are a delicious sweet treat that's made with organic old fashioned oats, creamy cashew butter, and semi-sweet chocolate chips. There's no need to buy boxed cookies with lots of preservatives when you can make these wholesome cookies so easily at home.
1/2cupdairy free butter, softenedI used Smart Balance
1/2cupgranulated sugarorganic
1/4cuplight brown sugarorganic
1tbspwhole ground flaxseed meal
2.5tbspwater
1/2cupcreamy cashew butter
2tspvanilla extract
1cupold-fashioned rolled oatsorganic
3/4cupsemi-sweet chocolate chipsdairy free
Instructions
In a medium bowl, whisk flour, salt, baking powder, and baking soda together. Set aside.
in a small bowl mix together ground flaxseed with water. Set aside.
Using a hand mixer or stand mixer, beat the butter on medium speed until smooth about 1-2 minutes. Add in granulated sugar and brown sugar and beat on medium high speed until creamy.
Add in flaxseed mixture, cashew butter, and vanilla. Beat on high speed for about a minute or until well-combine. Scrape down sides and bottom of bowl and beat again until mixed well.
Add dry ingredients to the wet ingredients and mix on low until combined. Slowly add in oats while mixer is on low speed. Once combine, add in chocolate chips and mix well.
Cover and chill mixture in refrigerator for about 20 minutes.
Preheat oven to 350 degrees. Line baking pan with parchment paper.Set aside. When dough is finished chilling, scoop 2 Tbsps of dough for each cookie and arrange on cookie sheet leaving 2-3 inches between each cookie.
Bake for 12-15 minutes or until lightly brown on sides of cookie. Remove from oven and let cool 5 minutes for cookies to set.
Notes
Cookies should stay fresh for 5-7 days in a covered dish stored at room temperature.
This Cajun Mushroom Pasta is a simple recipe that everyone will love. Flavored with just the right amount of spiciness, this mushroom pasta recipe is ready in under 20 minutes making it a go to dish when running short on time.
14ouncesPenne pasta, cookedi used Barilla protein +
16ounceswhole baby portobello mushrooms, slicedcleaned and sliced
3tbspN'Orleans Cajun SeasoningI used Weber brand
1tbspavocado oil or can use 1/4 cup water
1large sweet onion, thinly sliced
4clovesfresh garlic, minced
Instructions
Cook pasta according to directions on box.
While pasta is cooking, add oil or water to saute pan then place on medium heat. Add mushrooms, onion and garlic to saute pan. Saute for 5-10 minutes. In the last 5 minutes of cooking, add in cajun seasoning. Toss until well-combine.
After pasta has been drained, add to pan with mushrooms. Toss well to combine. Enjoy!
