Nutrition and DietFiber consumption helps prevent colon cancer

Fiber consumption helps prevent colon cancer

Eating fiber helps prevent colon cancer (colorectal cancer). Find out what its preventive benefits are and why eating fiber reduces the risk of suffering from it.

The colon cancer is one of the cancers that have higher cure when detected in its early stages. And it is that while on the one hand colon cancer is increasing in incidence in western and developed countries, it is cured in 90% of cases if precisely it is detected in time. In addition, we must bear in mind that it is a type of cancer that is easy to diagnose and detect, with a high degree of cure and that it takes a long time to develop.

It consists of a malignant tumor that comes from the cells of the mucosa of the large intestine and its glands, which is usually located in the middle and longest portion of the large intestine. The colon, along with the final portion of the large intestine (rectum), is the place where stool is stored before it is expelled to the outside. Since it is in charge of this work, by accumulating waste substances it is a proper place for the appearance of cancer. Hence, it is very important to follow a balanced diet rich in fiber, which facilitates intestinal transit to the maximum.

There are different habits that can be helpful in preventing colon cancer. For example, follow an active lifestyle and avoid sedentary lifestyle, avoid tobacco and alcohol, in addition to following a diet rich in fiber. With regard to one’s own diet, it is essential to avoid red meat, saturated fat and excessive caloric increases, since they favor the development of this cancer.

Fiber benefits to prevent colon cancer

As many scientific studies show, fiber exerts a protective effect against colon cancer, mainly because fiber reduces the time of exposure of the cells that make up the wall of the colon to substances with carcinogenic potential. This is due to, in a certain sense, the decrease in the time of intestinal transit, at the same time that these substances  are absorbed and diluted in the gel formed by the fiber.

On the other hand, fiber increases the excretion of bile acids in the feces, while the fermentation process of the fiber produces butyric acid, which could slow down the development of colon cancer. In turn, it lowers the pH to that level, helping to slow down the development of a precancerous lesion or the cancer itself.

What are the foods richest in fiber to prevent colon cancer?

Fiber content per 100 grams of food
Food Total Fiber
Artichoke 4
Almond 10
Dried pea 17
Fresh pea 4
Blueberry 5
Cooked beans 9
Celery 4
Hazelnut 7
Oats, flakes 6
Sweet potato 8
Barley 10
Rye 13
Plum, dried apricot 9
Damascus, Oregon 8
peach 2
Endive 2
Spinach 2
Raspberry 5
Strawberry 2
Cooked chickpeas 5
Wheat germ 25
Soya flour eleven
Fig, dried apricot 10
Kiwi 4
Lentils eleven
Mango 3
Apple 2
Orange 2
Walnut 5
Cucumber 1
Pear 3
Cooked butter beans 7
Leek 2
Beetroot 3
Cooked cabbage 2
Wheat bran 43
Sunflower seeds 6
Ground flaxseed 39
Sesame seeds eleven
Soy, beans fifteen
Tomato 2
Grape 2
Carrot 4

How much fiber to eat a day:

It is advisable to consume between 25 to 30 grams of fiber per day, in this way the recommended daily amount of fiber would be covered. To do this, it is essential to increase your fiber intake little by little, especially if you are not used to eating foods rich in fiber.

This is because if you increase this intake suddenly, the fiber can cause digestive discomfort, such as intestinal gas, bloating and abdominal cramps. Of course, if these symptoms appear, as soon as the natural bacteria present in our digestive system get used to the consumption of regular fiber, they will disappear.


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