Did you know that fiber plays a vital role in preventing colon cancer? So what is fiber, and how can a fiber-rich diet help?
What is Fiber, and Why do we Need it?
Fiber is a carbohydrate found in plant foods. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water, and insoluble fiber does not. Both types of fiber are essential for our health. We need fiber because it helps keep our digestive tracts healthy. It helps keep us regular and can prevent constipation. Fiber also helps bind with carcinogens and toxins before they can damage the cells in the colon. This is why fiber plays an essential role in preventing colon cancer.
The Benefits of a Fiber-Rich Diet?
A fiber-rich diet can offer many health benefits. Fiber can also help to lower cholesterol by lowering the amount of low-density lipoprotein (LDL) cholesterol that is absorbed into your bloodstream, and help control blood sugar levels. This is why it is crucial to include plenty of fiber-rich foods in our diets.
How to Increase your Fiber Intake?
Here are a few tips on how to increase your fiber intake:
Eat plenty of fruits and vegetables. The best way to get fiber is from whole fruits and vegetables. Try to include at least five servings per day.
Choose whole grains over refined grains. Whole grains contain more fiber than refined grains. Look for products that list whole wheat, oatmeal, or brown rice as the first ingredient.
Try a fiber supplement. If you have trouble getting enough fiber from food, you may want to try a fiber supplement. Be sure to check with your doctor before starting any new supplements.
Drink plenty of water. Fiber works best when it absorbs water. Be sure to drink plenty of water when increasing your fiber intake.
Foods High in Fiber?
In addition to eating plenty of fruits and vegetables, several foods are high in fiber. Here are a few examples:
- Beans and lentils
- Whole grains like barley, oats, and quinoa
- Fruits like apricots, avocados, and raspberries
- Vegetables like broccoli, Brussels sprouts, and cauliflower
- Nuts and seeds
- Flaxseed meal
Colorectal Cancer Prevention Tips?
In addition to increasing your fiber intake, there are other things you can do to help prevent colorectal cancer:
Stay active: According to the American Council on Exercise, exercise increases antioxidant levels and DNA repair. It may also influence growth factor production and insulin metabolism, improving inflammation and immune function. According to the National Cancer Institute, most physically active individuals have a lower risk of colon cancer by about 24%.
Watch your weight: Obesity is a risk factor for colorectal cancer because of insulin production. Overweight individuals have altered hormone function, which can impact how their bodies utilize fuel and respond to food. Insulin is a hormone that regulates blood sugar levels in the body. Obese people have more significant amounts of insulin than those with an average weight, causing cell activities to vary as the hormones induce irregular cell development in the colon.
Limit alcohol consumption: Heavy drinking can increase the risk of colorectal cancer because Your body transforms alcohol into acetaldehyde, a carcinogen when it metabolizes it. Acetaldehyde may harm DNA in the colon and induce mutations that cause polyps to form.
Avoid processed foods: These are often high in unhealthy fats, sodium, and chemicals that can increase cancer risk. According to recent research, red meat contains naturally occurring compounds that cause it to be carcinogenic. When haem is digested in the intestines, N-nitroso chemicals are produced, and they have been found to damage cells in the bowel, possibly causing colorectal cancer.
See your doctor regularly for screenings: Colorectal cancer screenings can detect tumors early when they are most treatable. Every year, the American Cancer Society recommends that all adults 45 and older have a screening. The US Preventive Services Task Force (Task Force) believes people aged 45 to 75 should be screened for colorectal cancer. According to the Task Force, individuals aged 76 to 85 should talk to their doctor about it.
Carolina Digestive Can Help With Colon Cancer Prevention
Our team will happily work with you to create a prevention, diagnosis, and treatment strategy. Contact us today; we treat all gastrointestinal issues and disorders with quality, comprehensive care. Get screened today!