Eating lots of fiber reduces the risk of colon cancer

Increasing fiber intake helps dilute harmful substances, reduce their transit time in the intestine, and ferment fiber into short-chain fatty acids to fight cancer.

Fiber is found in plant foods such as nuts, fruits, and grains. The body cannot digest fiber, so it passes through the intestinal tract quickly.

There are two main types of fiber: soluble and insoluble. Fiber intake has been linked to colorectal cancer risk. Choosing the right foods can lower or increase your risk.

A 2017 meta-analysis by Southeast University in China, based on 11 studies, found that fiber can dilute carcinogens in stool, protecting against colorectal cancer. Fiber reduces transit time, thereby shortening the survival of carcinogens in the body, and increases bacterial fermentation of fiber into short-chain fatty acids with anti-cancer properties.

According to the authors, there is a clear link between the incidence of colorectal cancer and the amount of fiber eaten. Studies show that people who eat at least 5 grams of fiber per day have a 21% higher risk of colorectal cancer than people who consume the highest amount of fiber (10 grams or more per day).

For every 10 g of fiber consumed per day, the risk of colorectal cancer decreased by 10%, and decreased by about 20% when daily fiber and whole grain intake increased to 90 g per day.

Fruits are rich in fiber, vitamins and minerals that are beneficial to health. Photo: Freepik — Fruits are rich in fiber, vitamins and minerals that are beneficial to health. Photo: *Freepik*

A 2015 study by Queen's University Belfast, Ireland, on more than 77,000 people, also showed that the risk of colorectal cancer decreased as the total amount of fiber consumed increased. The amount of fiber that participants ate each day was about 23g, and the higher the consumption, the lower the intake of alcohol, red meat and processed meat. They reduced the risk of colorectal adenoma - a disease that is more likely to progress to colorectal cancer.

According to researchers, fiber, especially from whole grains and fruits, can reduce the risk of colorectal adenomas, early-stage colorectal cancer, and the risk of this cancer metastasizing.

According to Harvard Medical School, USA, foods directly related to the risk of colorectal cancer are red meat, processed meat (sausages, bacon, pate, cold cuts), foods high in sugar, and alcohol.

Foods cooked at very high temperatures, such as grilled over charcoal, are also linked to colorectal cancer, according to the US National Cancer Institute.

A healthy diet with lots of fresh fruits and vegetables, limiting red meat, packaged and processed foods, avoiding alcohol, not smoking, and exercising regularly can prevent the risk of cancer.

Mai Ca t (According to Very Well Health )

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