How a High Fiber Diet Lowers the Risk of Colorectal Cancer
Benefits of Dietary Fiber in Reducing Colon Cancer Risks and Other Related Information
A high fiber diet has been linked to a reduced risk of colorectal cancer due to several key mechanisms.
- Modulation of Gut Microbiota: Dietary fiber acts as a prebiotic, promoting the growth of beneficial bacteria in the colon and reducing harmful bacterial populations [1][4].
- Reduction in Inflammation: Fibers, fermented by gut bacteria, produce metabolites that reduce inflammation and protect colon cells from becoming cancerous [4][5].
- Alteration of Bile Acid Metabolism: Fiber can affect bile acid metabolism, reducing the production of bile acids harmful to the colon lining [1].
- Decrease in Oxidative Stress: Fiber's ability to reduce oxidative stress also contributes to its protective effects against colorectal cancer [1].
Recommended Daily Fiber Intake
The American Cancer Society recommends consuming at least 25-30 grams of fiber per day to help lower the risk of colorectal cancer and other chronic diseases [2].
High-Fiber Foods for Colorectal Cancer Prevention
Incorporating a variety of high-fiber foods into your diet can help in reducing the risk of colorectal cancer. Here are some key sources:
- Fruits: Apples, bananas, berries, and citrus fruits are rich in fiber.
- Vegetables: Leafy greens, broccoli, carrots, and peas provide significant amounts of fiber.
- Whole Grains: Brown rice, quinoa, whole wheat bread, and whole grain pasta are excellent sources of fiber.
- Legumes: Beans, lentils, and chickpeas are high in fiber and rich in nutrients.
- Nuts and Seeds: Almonds, chia seeds, and flaxseeds are good sources of fiber and healthy fats.
Incorporating these foods into your daily meals can help meet the recommended fiber intake and support colorectal cancer prevention [1][2][5].
Evidence of Fiber's Benefits
- A study in 2020 reported a link between eating dietary fiber and overall metabolic health, colon health, and gut motility [6].
- The study in 2020 also reported a link between eating dietary fiber and cardiovascular disease [6].
- A study from two prospective cohort studies found that people who started eating more fiber after a colorectal cancer diagnosis had a lower chance of dying. Each 5 g a day fiber increase correlated with an 18% lower chance of dying from colorectal cancer [3].
- Every 10 grams increase in fiber intake is associated with a 7% reduced risk of colorectal cancer, according to AICR data [3].
- The study in the journal in 2020 reported a link between eating dietary fiber and the risk of dying [7].
Colorectal cancer is the third most common cancer diagnosed in adults in the United States, excluding skin cancers [8]. Cancer Research UK suggests that a high fiber diet may reduce a person's risk of bowel cancer because it increases stool frequency and bulk, dilutes stool contents, and encourages the production of butyrate, which helps maintain cell health in the bowel and reduces the chances of tumor growth [9].
- Incorporating chia seeds into your diet, a good source of fiber and healthy fats, can help lower the risk of chronic diseases and support health-and-wellness.
- CBD, a popular wellness supplement, may have beneficial effects on gut health as it interacts with the endocannabinoid system, potentially reducing inflammation and contributing to fiber's protective effects against colorectal cancer.
- Engaging in fitness-and-exercise regularly and maintaining proper nutrition, along with a high fiber diet, can help in managing medical-conditions such as chronic-diseases and colorectal cancer.
- Following a high fiber diet, as recommended by the American Cancer Society (at least 25-30 grams of fiber per day), has been linked to a reduced risk of various chronic diseases and cancers, including colorectal cancer.
- According to a study from 2020, increasing fiber intake after a colorectal cancer diagnosis can potentially lower the chance of dying from colorectal cancer, emphasizing the importance of science-backed dietary changes for cancer prevention.
