Woman eating breakfast
Research suggests that many women could be at higher risk of developing breast cancer in their later life due to insufficient fiber consumption.
The lack of this vital nutrient increases the risk of colon cancer, experts say. But now, a new study from Harvard University has found out that this could also be linked to having breast cancer.
Meta-analysis in Developing Breast Cancer
According to the Daily Mail, the researchers collected the results of previous studies to create a meta-analysis. They published their findings today in the Cancer medical journal, showing how women with a high fiber diet are 8% less likely to develop breast cancer than those with the lowest fiber intake.
Researchers believe that fiber protects women against breast cancer since cancer cells thrive in sugar.
Maryam Farvid, a research scientist from the Department of Epidemiology of Harvard University and study author, believe that by controlling blood sugar and promoting insulin, women can prevent from having breast cancer.
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Another driver of breast cancer- estrogen- can be reduced in circulating by increasing good bacteria in the gut, which breaks it down through consuming more fiber.
Farvid also evaluated the fiber intake during adolescence and early adulthood in relation to breast cancer. According to the U.S. Department of Agriculture (USDA), girls from age nine should eat between 22 and 28 grams of fiber per day.
She also said that her and her team's research result contributes to the evidence that lifestyle factors, may affect breast cancer risk because of different modifiable dietary practices. A rise in diet trends such as low-card and gluten-free are seen as the reason behind low fiber intake.
She added that consuming fruits and vegetables is the very easy way to increase fiber in our body. Foods rich in fiber include whole grains, legumes, seeds, nuts, and other very good sources.
Fiber: healthy food
High fiber breakfast
Fiber is found in fruits and vegetables and also in foods rich in carbohydrates such as wholemeal bread, pasta and pulses. They are made from cellulose, lignin and pectin which are the materials that provide structure to most vegetables.
Fiber keeps the digestive system clean and in good working condition and helps us feel full. Its additional benefits include protection against heart diseases, diabetes, promote weight loss and of course fight constipation.
Foods like white bread, rice, and pasta have lower levels of fiber than the wholemeal and brown versions of these foods.
More so, increased fiber intake from many sources is also found to be associated with increased consumption of vitamins, minerals and other bioactive compounds, and as well as improved dietary quality that is associated with a lower risk of breast cancer.
The U.S. Department of Agriculture guidelines recommend women to eat about 3 cups of vegetables per day and 2 cups of fruit. For men, they recommend them to eat at least 4 cups of vegetables and 2.5 cups of fruit.
In conclusion, fiber is definitely a vital component of a healthy diet, but most people do not meet the required daily intake of fiber.
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