Fiber Intake

Fiber is an important part of health and a well-rounded diet. Our guts are made up of hundreds of trillions of bacteria that help regulate metabolism, mood, and immune system, among other biologic processes.

Prevention/Protection

Increased fiber intake has been shown to be protective against colon cancer, liver cancer, breast cancer, ovarian cancer and perhaps other cancers as well. Fiber slows the absorption of sugar in the diet, thereby keeping blood sugar in a healthier range, which is important for diabetes as well as cancer prevention. Fiber also serves as food for the microorganisms that reside in our gut (microbiome). Our microbiome plays a key role in our health.

Whole Foods and Types of Fiber

Fiber is best ingested in real food such as whole grains, vegetables and fruits, as opposed to processed fiber supplements that come in pills or powders.

There are two major types of fiber: soluble and insoluble fiber, and both types are important for gut health. Soluble fiber blends with water, forming a gel-like substance and reduces sugar spikes. Examples of soluble fiber include oat bran, barley, nuts, seeds, beans, lentils, peas and apples. Insoluble fiber does not blend with water, so it passes through the digestive system mostly intact, acting as a ‘bulking agent’ in the digestive tract. Insoluble fiber helps speed the passage of food and waste through the gut and also supports the gut microbiome. Examples of insoluble fiber include whole grains, vegetables such as cauliflower, spinach and radishes, and legumes such as beans and lentils. As you can see, many whole foods contain both soluble and insoluble fibers.

Soluble fiber appears to be particularly important in cancer risk reduction. For example, eating 5 grams of soluble fiber daily is associated with a 5% reduction in the risk of breast cancer. This isn’t hard! One third cup of black beans or one cup of Brussels sprouts have 5g of soluble fiber. A sweet potato has about 2g of soluble fiber, a pear or 3.5oz of broccoli each has about 1.5g of soluble fiber.

Special Needs: Registered Dietitian Consult

If you have an ileostomy, colostomy, risk factors for intestinal blockage, or other issue that requires specialized nutrition, please discuss your fiber requirements and other nutritional limitations with a trusted registered dietician. Many cancer centers offer nutritional support and individualized nutrition consultation.