March is Colorectal Awareness Month, but you may have heard year-round how diet plays a role in reducing the risk for several types of cancer, including colorectal.
Getting enough fiber in your diet is one of the key things you can do, though only 10% of adults get enough.
What does fiber do?
A few things, according to Memorial Sloan Kettering Cancer Center.
For one, it improves the microbiome by cultivating a healthy population of bacteria in the gut and colon.
It also decreases inflammation as it’s fermented by the bacteria, which protects the colon cells.
Additionally, fiber speeds up the time it takes for food to pass through our gut. For any unhealthy food consumed, this means the gut has less contact with it.
How much do we need?
The recommended amount depends on age and sex, ranging from 20 to 35 grams per day.
For most people, aim for at least 28 grams per day.
Studies done on fiber supplements like psyllium fiber reveal that they don’t reduce colon polyps.
Thus, the American Cancer Society recommends getting fiber from food sources, not through supplementation.
Additionally, food sources have vitamins and minerals that fiber supplements may lack.
Fiber, both soluble and insoluble, can’t be digested and is found naturally in plant-based foods.
Many vegetables and whole grains have both types.
Soluble fiber attracts water into the intestines, forming a gel and supporting good bacteria in the colon.
Whole fruits like citrus, berries, apples and bananas, as well as vegetables like carrots, sweet potatoes and peas, are high in soluble fiber.
Insoluble fiber does not dissolve in water, passes through our system intact, quickly removes waste from the body and is found in nuts, seeds, leafy greens, broccoli, cabbage, carrots, lentils, celery and whole grains.
According to Harvard Health Publishing, data from nearly 250 studies show evidence on disease and fiber: death rates of colon cancer, as well as heart disease, stroke and type 2 diabetes, decrease by 16% to 24% among people who eat more fiber compared to those with insufficient fiber intake.
And for every 8 additional grams of fiber, the risk for these diseases decreased 5% to 27%, with risk reductions the highest when fiber intake was between 25 to 29 grams.
Additionally, the American Institute for Cancer Research reports that 3 ounces of whole grains per day reduces the risk of colorectal cancer by 17%.
A few ways to increase fiber:
- Choose a whole grain cereal and top it with fruit
- Swap white rice and pasta for brown rice and whole wheat pasta
- If you normally snack on processed food such as chips, add fruit or vegetables to your snacking sessions. Include hummus or salsa as healthy dips for the vegetables.
- Add nuts, seeds and fruit to yogurt
- Think of meals you already eat, such as soup and chili, and add in extra beans and vegetables
- Make wraps and burritos with whole grain tortilla shells instead of refined
If you are increasing fiber in your diet, make sure to do so slowly so your body can adjust.
Too much too quickly can cause digestive discomfort such as bloating, gas, cramps or diarrhea.
It’s also important to increase your water consumption as you increase your fiber.
Shari Bresin is the Family & Consumer Science Agent for the University of Florida/Institute of Food and Agricultural Sciences Cooperative Extension Pasco County, An Equal Opportunity Institution.