The risk of colorectal cancer can be reduced by eating a high-fiber diet, according to research. Researchers at Imperial College of London found that every 10 grams of fiber eaten can reduce the risk of colon cancer by 10 percent. For those who ate three servings of dietary fiber reduced their risk of colorectal cancer by 17 percent.
Teresa Norat, PhD from Imperial College London reported:
“Our results provide further support for public health recommendations to increase the intake of dietary fiber in the prevention of colorectal cancer. However, they suggest a particular benefit of increasing cereal fiber and whole grain intake.
Anne Tjonneland, PhD, and Anja Olsen, PhD, from the Danish Cancer Society reported:
“But factors such as increased satiety, stabilized glucose homoeostasis and insulin response, and the fermentation of fiber and resistant starch in the colon to produce short chain fatty acids are probably important.”
The Med Page Today wrote what Norat and her colleagues discovered when doing research about increasing fiber intake into your diet. “But fiber sources other than cereals and whole grains appeared to have less impact on risk. Norat and colleagues reported the following relative risks associated with fiber intake from fruits, vegetables, and legumes:
Fruits: RR 0.93 per 10-g daily increment (95% CI 0.82 to 1.05); nine studies, 1.5 million participants
Vegetables: RR 0.98 per 10-g daily increment (95% CI 0.91 to 1.06, nine studies, 1.5 million participants
Legumes: RR 0.62 per 10-g daily increment (95% CI 0.27 to 1.42), four studies, 1.1 million participants”
While colon cancer can be preventable, a person may not experience symptoms until the disease is in advanced stages. Adults over the age of 50 years old are recommended to get a colonoscopy, fecal occult blood testing (FOBT) and sigmoidoscopy done.
Having a limited diet of red meat, exercising and maintaining a healthy weight with increasing the fiber intake into your diet, like cereals and whole grains, can help reduce the chances of developing colon cancer.
WebMD reported that the U.S. daily averages recommended for women and men are, “In the U.S., women are advised to eat about 25 grams a day of fiber, men about 38 grams. One slice of whole-wheat bread has about 2 grams of fiber; a cup of oatmeal has 4 grams.”