Fiber — The Key to Colon Cancer Prevention

The benefits of fiber may be relegated to discussions among older adults, but the seriousness of getting enough fiber into one’s diet is a life-long challenge — and one that should get top billing. Many ailments and diseases associated with the digestive system are largely preventable, including the second leading cause of cancer death in the United States — colon cancer. Formerly regarded as a disease that mostly affects individuals aged 50 and older, there is a rise in the number of young adults being diagnosed with colon cancer. Currently, there is no colon cancer screening protocol for young people, so by the time they are symptomatic, the cancer may have been growing for years.

Skimping on fiber can lead to many conditions, including heart disease, diabetes, diverticular disease, constipation and hemorrhoids. Colon health is critical to maintaining overall health and a sense of well-being.

The colon

The colon, also called the large intestine, is the final part of the digestive system before waste (stool) moves into the rectum prior to being discharged.

Good bacteria live throughout the intestines, aiding digestion and colon health. Fresh, whole foods and fiber play an important role in the health of colon bacteria, particularly soluble fiber. Soluble fiber, which dissolves in water, forms a gel, ferments, and becomes an ideal source of nutrients for the bacteria.

What is fiber?

Many plant foods have soluble and insoluble fiber, both of which are important for maintaining optimal colon health. Fiber is the indigestible portion of plant foods (carbohydrates) that pass through the digestive system. In addition to supplying nutrients to vital colon bacteria, soluble fiber can help lower blood cholesterol and glucose levels. Examples of soluble fiber include oats, oat bran, peas, legumes, apples, carrots, barley and citrus fruits.

Insoluble fiber, which does not dissolve in water, can instead absorb water as it travels through the system, promoting regularity and helping to prevent constipation. Whole grains (especially wheat and oat bran), legumes, vegetables and brown rice are good examples of insoluble fiber.

“Fiber is not just for colon health,” says Eisenhower Primary Care Physician Hessam Mahdavi, MD, Board Certified in Internal Medicine. “Many studies show that fiber improves overall health, decreases inflammation, decreases cholesterol, helps eliminate toxins, and binds with acids in the gut to help eliminate them.”

Tips for increasing fiber intake

• Eat whole fruits instead of drinking fruit juices
• Choose whole grains foods over refined carbohydrates
• Eat raw, steamed, or roasted vegetables daily
• Choose whole grain, high-fiber cereals with at least five grams of fiber per serving
• Read labels and check for fiber content. Also be mindful of high amounts of sodium and artificial ingredients or chemicals.

Other high-fiber foods

Avocados: 10g per cup
Asian pears: 9.9g per medium pear, skin on
Blackberries: 7.6g per cup
Figs: 7.3g fiber per ½ cup dried figs
Artichokes: 10.3g per medium artichoke
Peas: 8.6g  per cup, cooked
Acorn squash: 9g per cup of baked squash, skin on
Brussel sprouts: 7.6g per cup
Lima beans: 8.1g per ½ cup, cooked
Sweet potato: 5g in one medium sweet potato with skin

As a general rule, legumes are packed with fiber and are protein rich and nutrient dense.

Increase fiber slowly

Increasing fiber slowly allows the body to better adjust to it. When starting any new diet regimen, consult with a physician.

Explore new recipes utilizing fiber rich foods, such as those found at 101cookbooks.com, an excellent resource listing vegetarian recipes by categories, ingredients and by season.

Daily recommendations

The recommended amount of fiber may vary depending on one’s age, health and physician recommendations, but in general, women should consume 25 to 30 grams, and men, 30 to 35 grams, per day. An example of a daily diet of 30 to 35 grams of fiber:

BREAKFAST: 3/4 cup of bran cereal (5g ) or one serving of whole grain oatmeal (4g ) with one tablespoon of ground flax seed (2.5g ) or one tablespoon of chia seeds (5.5g ); add fresh fruit, chopped dates or raisins for variety, plus milk, or almond or soy beverage; or eat an omelet with sautéed vegetables

MID-MORNING SNACK: one cup of raspberries (8g and only 65 calories) or one medium apple (4.4g ) with a few almonds or one tablespoon of almond butter (1.6g , 98 calories)

LUNCH: mixed greens and vegetable salad with ½ cup of rinsed, canned kidney beans (6.5g for beans, plus vegetable fiber); add ½ cup avocado (3-5g )

DINNER: ½ cup lentils, split peas or black beans in a soup or side dish (7.5 to 8g ); one cup of steamed broccoli (5g ); include with or without protein side, such as poached fish or grilled chicken