Fiber is an important dietary component found in plant foods, such as fruits, vegetables, whole grains and legumes. Research tells us that incorporating fiber in the diet is a key part of healthy eating and reducing the risk of cancer. In fact, the American Institute of Cancer Research recommends about 25 grams of fiber for women and 30 grams of fiber for men each day.
Below are recommended strategies to help with increasing fiber intake.
1. First, choose whole grains.
Refined grains like white breads, pastas, crackers and pastries have been processed in a way that removes most of the dietary fiber. Instead of choosing these options, look for products that are labeled as “made with 100% whole grains.” When in doubt, check the ingredients label. “Whole grain” should be listed as one of the very first ingredients on the package.
2. Eat fruits and vegetables at every meal.
A diet rich in produce can help in reaching a fiber goal. However, when produce is used in juices or smoothies, most of the fiber that is naturally found in these foods is lost. Instead, opt to eat produce in whole form. As a bonus, choose fresh or frozen most often, as canned options will also be lower in fiber.
3. Incorporate beans, lentils, nuts and seeds regularly.
These choices are rich in fiber and low in cost. Try incorporating them in salads, casseroles and soups, or serve them as a hearty side with main dishes.
Find more health tips from Northside Hospital Nutrition Services.
Reference:
- Nelson, Mya. "The Fiber-Cancer Link." American Institute for Cancer Research. Accessed July 25, 2024. https://www.aicr.org/resources/blog/the-fiber-cancer-link/.
