With approximately 90% of colorectal cancers thought to be preventable, it’s clear that dietary habits and lifestyle choices can make a difference.
Although there’s no guaranteed way to prevent colon cancer, incorporating high-fiber foods, limiting ultra- processed foods, staying active, not smoking or vaping, avoiding alcohol, and keeping up with cancer screenings are all impactful choices within your control. Keep reading to learn how fiber supports gut health and helps reduce the risk of colorectal cancer.
Fiber, Gut Health and Cancer Prevention
Fiber plays a vital role in nourishing a healthy gut and lowering cancer risk. Studies have shown that fiber not only feeds beneficial gut bacteria but also aids in removing potential toxins.
Because fiber is a type of carbohydrate that the body can’t digest, it passes through the digestive tract intact, helping to eliminate harmful substances along the way.
Beyond gut health, fiber helps regulate blood sugar, prevent constipation, and may reduce the risk of various cancers, including colorectal, breast, and prostate.
Types of Fiber & Health Benefits
Fiber comes in two forms, both of which contribute to overall health:
Soluble Fiber
Soluble fiber dissolves in water and helps lower blood sugar and cholesterol levels. Foods high in soluble fiber include:
- Oats
- Psylilium
- Blueberries
- Citrus fruits
- Carrots
- Apples
- Peas
- Sweet potatoes
- Beans
Insoluble Fiber
Insoluble fiber doesn’t dissolve in water, aiding in digestion by promoting regularity and preventing constipation. Foods high in insoluble fiber include:
- Kale
- Almonds
- Cauliflower
- Quinoa
- Brown rice
- Green beans
- Vegetables
Fiber’s Role in Disease Prevention
A high-fiber diet is associated with a lower risk of conditions such as type 2 diabetes, heart disease, obesity, breast cancer, and diverticular disease.
Fiber benefits the gut microbiome, fostering anti-inflammatory effects that may reduce chronic inflammation linked to various health issues. In the case of colorectal cancer, fiber is thought to reduce risk by increasing stool bulk, diluting carcinogens, and shortening transit time, which limits exposure to harmful substances.
in addition, high fiber intake is linked to a decreased risk of metabolic syndrome—a cluster of conditions that increase heart disease and diabetes risk, including high blood pressure, high blood sugar, and excess abdominal fat.
Daily Fiber Recommendations
Dietary fiber is a vital part of a well-balanced diet. Unfortunately, most people in the United States consume less than half of the recommended daily fiber intake. Below are the recommendations for total dietary fiber. which includes both soluble and insoluble.
| women age 50 and under | 25-30 grams per day |
| men age 50 and under | 38-45 grams per day |
| women over 50 | 21-25 grams fiber per day |
| men over 50 | 30-40 grams per day |
| children over 1 year | age plus 5 rule |
Boosting your daily fiber intake is simple with a diet rich in whole, plant-based foods. While fiber supplements can be beneficial, it’s ideal to get most of your fiber from natural sources like fruits, vegetables, whole grains, beans, and legumes.
Nutrition Tips to Boost Your Fiber Intake
- Swap chips and crackers for raw veggies or a handful of almonds (¼ cup).
- Use beans or legumes in place of meat in dishes like soups and chilis.
- Opt for whole fruits instead of juice, or blend fruits into smoothies to keep the fiber intact.
- Add colorful veggies to salads and top with hemp seeds, flaxseeds, or nuts.
- Replace refined grains with minimally processed options like farro, millet, or brown rice
One favorite high-fiber recipe is Sweet Pea and Potato Curry Soup.
This dish combines anti-inflammatory spices, plant-based protein, fresh garlic, sweet potatoes, onions, and coconut milk. It’s delicious, easy to prepare, and ready in under 30 minutes.
Keep In Mind
Incorporating fiber into your diet supports not only gut health but also overall wellness. Increase your fiber intake gradually to avoid digestive discomfort, and be sure to drink plenty of water.
For personalized guidance on increasing fiber intake to support gut health, schedule a consultation with our gut health dietitians today.