Fiber Intake
Fiber is an important part of health and a well-rounded diet. There are trillions of bacteria in the gut that help regulate metabolism, mood, and immune system, among other biologic processes. Fiber feeds these bacteria which helps keep the gut healthy to ensure all of the important processes function properly. The gut microbiome plays a key role in overall health.
Prevention/Protection
Increased fiber intake has been shown to be protective against a variety of cancers including breast, colon, prostate, pancreatic, and others. Fiber slows the absorption of sugar in the diet, thereby keeping blood sugar in a healthy range, which is important for diabetes as well as cancer prevention. Eating more fiber can also help you feel full and eat less to maintain normal body weight which also reduces risk of cancer.
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. However, if you are finding it difficult to eat enough of these fiber-rich foods, taking a high-quality fiber supplement may help.
There are two major types of fiber: soluble and insoluble. 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 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.