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What’s the first thing you do when you spot unusual redness on your skin or experience incessant coughs? You might frantically look for answers on Google and hope it's nothing serious, right? Though we do not worry much about a fever or a temporary blood sugar hike, the mere mention of cancer sends shivers down everyone’s spines. That’s why prevention is a top priority for many.
Lately, fiber has been popping up in searches related to cancer risk. So, is there any truth to this, or is it just another internet health myth? Let's delve into the science and see if there’s any link between fiber and cancer prevention! But first, let’s refresh your memory about dietary fiber.
What is dietary fiber?
When talking about healthy foods, fiber always comes up. However, most of you are unaware of its role in our health. So, it’s only ideal that you know what dietary fiber is before you attempt to understand the connection between fiber and cancer prevention.
Dietary fiber, often simply called fiber, is a type of carbohydrate found in plant-based foods that our bodies can't fully digest. Unlike sugars and starches, which are broken down into energy, fiber passes through our digestive system mostly intact. Even though we can't directly absorb it, fiber plays a crucial role in our gut, feeding good bacteria and improving digestion.
There are two main types of fiber:
- Soluble fiber: This type of fiber dissolves in water, forming a gel-like substance in your gut. Soluble fiber can help you feel fuller for longer, regulate blood sugar levels, and promote healthy gut bacteria. A few sources of soluble fiber include:
- Oats
- Flaxseeds
- Peas
- Avocado
- Oranges
- Brussels sprouts
- Insoluble fiber: This type of fiber doesn't dissolve in water. It adds bulk to your stool and helps things move smoothly through your digestive system. Some insoluble fiber sources include:
- Whole grains
- Wheat bran
- Apples
- Beans
- Cauliflower
- Potato
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How does fiber help with cancer prevention?
Having had a clear idea about dietary fiber, let’s come back to our initial concern: Does fiber help reduce the risk of cancer? Though many studies are underway to interpret the link between fiber and cancer prevention, there’s no solid proof of how a high-fiber diet can prevent cancer. However, we can find answers through some of the risk factors associated with the disease.
Let’s look at some of the common risks associated with cancer and see how fiber can thwart it:
- Fast transit of food and harmful chemicals: Eating fiber regularly increases stool frequency, which helps maintain good bowel hygiene and reduces the time potential carcinogens are in contact with the lining of the colon, thus reducing the risk of colon cancer.
- Maintain healthy cells: The relation between fiber and cancer prevention is better understood with the role of butyrate, a short-chain fatty acid. This compound is released when the gut bacteria feed on fiber. Besides having anti-inflammatory properties, butyrate helps maintain cell health in the bowel, thus reducing the chances of tumour growth.
- Make us feel fuller for longer: Fiber-rich foods reduce our cravings and make us feel fuller for longer periods. A fuller stomach means less frequency of food intake, and it translates to a healthy weight. Maintaining weight is essential for decreasing the risk of many types of cancer.
- Changes in hormone production: Fiber also helps regulate blood sugar levels and decrease oestrogen levels, the higher amounts of which can stimulate breast cancer in women.
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How to ensure you get enough fiber to combat cancer?
Having revealed the connection between fiber and cancer prevention, one thing is clear: fiber is a vital nutrient that has the power to restrict the growth of tumours and help keep the risk of cancer in check. However, do not start indulging in fiber, thinking you’ll be immune to cancer; there’s a huge difference between controlling the risk factors and preventing the disease itself!
So, fiber is a champion for your health, but what is the ideal intake? The experts at The Good Bug recommend taking at least 30 grams of fiber daily for the best results. As following a high-fiber diet can reduce the risk of cancer and improve your overall health, ensure to add various foods to your diet, including:
- Fruits
- Vegetables
- Whole grains
- Legumes
- Nuts
- Seeds
If you’re looking for other delicious options to increase your fiber intake, try out The Good Bug’s prebiotic fiber bars. Packed with fiber and polyphenols, they come in two flavours, Cocoa & Nuts and Mixed Berry & Nuts, especially for those struggling to meet their daily fiber needs. Give a refreshing twist to your gut health with these fiber bars!
Easy ways to add high-fiber foods into your diet
So, we’ve unravelled the bond between fiber and cancer prevention and discussed how much fiber you must take daily to reduce the risk of the disease. Even though we’ve listed fruits, vegetables, whole grains, etc., as high-fiber foods, it’s not necessary that you get enough fiber from them due to your eating habits and choices. Hence, we’ve come up with a few everyday tips you can follow while choosing a high-fiber diet. Adding fiber is not complicated; some simple swaps and you’re good to go:
- Choose whole fruits over juices: Juicing the fruit can remove the fiber. So, always opt for whole fruits, as they provide fiber along with all the good vitamins and minerals.
- Eat with the peel: The skin of many fruits and vegetables is packed with fiber. When you're having an apple or a carrot, consider leaving the peel on for an extra fiber boost. However, remember to wash them thoroughly before eating.
- Switch to whole-grain foods: Processed cereals and white breads make up our breakfast routine. Swap them with oatmeal, quinoa, or whole-wheat bread for a fiber-packed morning.
- Snack smart: Skip the processed snacks and opt for fiber-rich powerhouses like nuts, fruits, veggies, or air-popped popcorn.
- Beans as a protein source: Consider replacing meat with beans as a protein source. Beans and lentils are delicious, affordable, and loaded with fiber.
- Veggies first: Start your meals with a salad or steamed veggies to fill up on fiber before moving on to other dishes. It can help you feel satisfied and control your portions.
- Sow the seeds on your meals: Sprinkle some chia seeds or flaxseeds on your cereal, yoghurt, or oatmeal for a fiber boost.
Even if scientists are continuing their research on fiber and cancer prevention, know that fiber is a friend of your gut. It goes beyond nourishing your health to address issues like bloating, gas, and constipation. However, remember to gradually increase your fiber intake and drink plenty of water to avoid any discomfort.
So, is fiber a magical shield against cancer? Though the research on fiber and cancer prevention is promising, it's best to think of fiber as a teammate in your health journey and not a superhero that solves everything on its own. A balanced diet, healthy habits, and regular check-ups are all key players in staying well. Nevertheless, adding more fiber-rich options to your plate is like giving your gut a high five.
Do not be worried if you do not like fruits or vegetables. The Good Bug has an exciting line of products aimed to support your gut health. Learn the science behind prebiotics and probiotics, and be amazed by their teamwork. Fill out this form to connect with our experts and take home the right probiotic!
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10255454/
https://www.medicalnewstoday.com/articles/fiber-and-colorectal-cancer
https://pubmed.ncbi.nlm.nih.gov/1851150/
https://www.goodrx.com/conditions/cancer/does-high-fiber-diet-prevent-cancer
