Adding more fiber to your diet may help reduce your risk of colon cancer and other types of cancer. Most American adults get only half the recommended daily dose, with less than 10% meeting the full amount.
Dietary experts recommend consuming at least 25 grams of fiber per day from foods such as fruits, vegetables, whole grains, beans, and legumes. Fiber improves heart health, reduces diabetes risk, and aids in weight control, while also protecting against colon cancer.
By eating more fiber, you can improve your microbiome, reducing inflammation and promoting a healthy gut environment. This can lead to a lower risk of colon cancer, as well as other types of cancer. A high-fiber diet can also lower cholesterol levels and reduce exposure to unhealthy foods.
To incorporate more fiber into your diet, start by switching to whole grains, increasing your intake of fruits and vegetables, and adding beans and legumes to your meals. You can gradually increase your fiber consumption over time to minimize potential symptoms such as bloating.
There are two types of dietary fiber: soluble and insoluble. Soluble fiber helps lower blood sugar and cholesterol levels, while insoluble fiber improves digestion by helping food move through the digestive system.
Researchers at Memorial Sloan Kettering Cancer Center (MSK) are studying the role of fiber in cancer prevention, including its potential to enhance chemotherapy and immunotherapy. They are also investigating which bacteria ferment fiber into metabolites that protect against various cancers.
Source: https://www.mskcc.org/news/fiber-and-cancer-risk