The Power of Fiber: How It Can Help Fight Colon Cancer and Boost Overall Health
Noon International LLC
Global supplier of frozen fruits and vegetables for 49 years.
Colon cancer rates are rising, particularly among young people, and it’s now the third most common cancer worldwide. At the same time, most Americans are only consuming about half the fiber recommended each day—a connection that many scientists believe may be contributing to this worrying trend.?
“Strong evidence shows that diets high in dietary fiber reduce the risk of colon cancer,” says Karen Collins, a registered dietitian and nutrition advisor to the American Institute for Cancer Research. Fiber, a nutrient often overlooked, plays a critical role not only in cancer prevention but also in overall health and well-being.
Why Fiber is Essential for Your Body
Fiber is a type of carbohydrate that the body cannot digest. It travels through the colon after other components of food have been absorbed, providing numerous health benefits. There are two types of fiber: soluble and insoluble, each with its own unique function.
- Soluble Fiber: Forms a gel-like substance in the intestines, helping to remove waste efficiently. This type of fiber can bind with bile acids made of cholesterol, reducing LDL (bad) cholesterol levels. It also helps to soften stool, reducing issues like constipation and bloating.
- Insoluble Fiber: Absorbs fluid and slows digestion, promoting fullness. This is particularly useful for managing weight and improving blood sugar levels by boosting insulin sensitivity.
Soluble fiber is found in foods like bananas, apples, peas, and avocados, while insoluble fiber can be found in whole-wheat flour, nuts, and potatoes. Both types of fiber support cardiovascular health, reduce inflammation, and feed beneficial gut bacteria—essential for immune health and hormone production.
Fiber’s Role in Reducing Colon Cancer Risk
One of the most significant benefits of fiber is its role in reducing the risk of colon cancer. Studies have shown that a diet high in fiber helps feed gut bacteria, which in turn produces metabolites that reduce inflammation and protect cells from becoming cancerous. This connection between gut health and cancer prevention highlights the importance of getting enough fiber in your diet.
Frozen fruits and vegetables can be a convenient and nutritious way to boost your fiber intake. Bananas, peas, apples, avocados, and potatoes are rich in both soluble and insoluble fiber, making them a great addition to any diet. Frozen produce is often harvested at peak ripeness, locking in nutrients and ensuring a high-quality source of fiber year-round.
Source: How much fiber do you really need—and can it reduce your risk of colon cancer? by Daryl Austin, September 10, 2024, National Geographic, www.nationalgeographic.com
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