What’s so special about fiber in the prevention of colon cancer?
When considering your colon, imagine a very long tube that needs constant cleaning to be healthy. Fiber works almost like having a “cleaning brush” for the colon. The cleaners in your colon sweep out items that, otherwise, could be detrimental and even cause cancer. What the scientists realized was that a high-fiber user had virtually no chance of getting, or at the very least, reducing the incidence of colon cancer in the population.
Fiber has recently drawn considerable attention to our diets, and this section will examine what it is and why our bodies need it.
Fiber is a unique plant food that your body cannot break down and absorb. Just because we cannot digest it doesn’t mean it does not do something beneficial. In reality, it does just the opposite! Think of fiber as a helpful traveler in the digestive system to perform some essential functions along the journey.
There are two types of fiber. They work differently to help prevent colon cancer. The soluble fiber swells with the help of water and forms a gel. The insoluble fiber does not dissolve; instead, it scoots things through the digestive tract. Both work to keep your colon healthy.
How does fiber prevent colon cancer?
Now, let’s take apart the great ways fiber helps protect your colon. Fiber works like a sponge: it soaks up harmful substances in your digestive system that can damage your colon cells. It’s like having a cleanup crew that catches troublemakers before they can cause problems.
It feeds your good gut bacteria. These friendly bacteria are like little defenders, which produce a family of substances that protect your colon cells against damage. So, eating plenty of fiber feeds your inner protection team.
The third aspect is that fiber enhances the speedy transit in your digestive system. This means harmful chemicals spend less time in contact with walls in your colon. It’s like water passing through the pipe instead of allowing it to stay there, which could cause rust.
What fibers are essential in preventing colon cancer?
Here are some of the best sources of fiber to protect your colon:
- Fruits
- Vegetables
- Whole grains
- Legumes
- Nuts and seeds
- Dried fruits
- Whole grain pasta and cereals
- Quinoa and other ancient grains
- Sweet potatoes with skin
- Popcorn (air-popped)
How much fiber do we need daily to prevent colon cancer?
Doctors recommend various levels of fiber for multiple individuals, but this is a simplified guide:
- Adult women: 25 grams a day
- Adult men: 38 grams per day
- Over 50 years: women need 21 grams; men need 30 grams
- Children: add age plus 5-10 grams (for example, a 10-year-old needs 15-20 grams)
What’s happening in our gut during the process of consuming fiber?
Thus, it elicits a couple of significant direct effects on your gut. One of these is that a few high-fiber foods make it easier for feces to leave the body while soft and massive in size—this way, there is no constipation with a clean colon.
Soluble fiber in food is utilized as a nutrient source for useful bacteria in the colon. Such bacteria synthesize products known as short-chain fatty acids. These are more of a feedstock to the cells in the walls of the colon. Because of that, they will never lose their strength or health.
It is meant to keep the pH in your colon at a level where harmful bacteria find it challenging to survive. So, think of this process as setting an environment perfect for health while keeping life difficult for the troublemakers.
How do I add fiber without problems?
Do not be afraid to add fiber to your diet, but start slowly. Think of it as training for a marathon- you would not begin running 26 miles on your first day! For a week, add one extra serving of high-fiber food each day and gradually increase from there.
When you increase your fiber intake, drink lots of water. Fiber works best when it gets plenty of water to complement its work efficiently. Without this, you risk constipation and discomfort.
Some simple ideas include switching from white bread to whole grain bread, adding one handful of berries to breakfast, or adding an apple to lunch. Even minuscule efforts can be significant in fiber addition.
What other advantages are linked with a diet of high fiber?
Though it protects against colon cancer, among its many benefits, an excess amount can keep blood sugars in control. This goes on to prevent conditions like diabetes. Fiber precludes a rise in cholesterol levels by bringing it lower to the abdomen and heart advantageously.
High-fiber foods also help you feel complete for extended periods, preventing a healthy weight. Obesity, one of the contributors to most types of cancer, including colon cancer, gives yet another reason for protecting your body through fiber intake.
Do there exist any fiber and colon cancer myths that you think we need to be aware of?
From the findings, most respondents asserted that they have the impression that high-fiber foods are costly or complex to take. What is incorrect: Most high-fiber foods are relatively cheap, including beans, lentils, whole-grain pasta, and many others. You do not need to pay too much for supplements or unique products.
Many myths still state that foods containing high amounts of fiber do not taste good. In reality, most foods high in fiber have very high palatability and can be delectable. Fresh fruits, crunchy vegetables, and nuts provide fiber and are not bad for eating.
What are ways to include more fiber in daily meals?
You can increase your fiber intake during the morning by adding berries or sliced bananas to breakfast cereal or oatmeal, using whole-grain bread in sandwiches, and adding lettuce and tomato for extra fiber; instead of snacking on chips or cookies, try fruits and vegetables or even a handful of nuts.
Fill around half of your dinner plate with fresh vegetables. Add beans or some lentils to soups and salads. Keep the skin on potatoes and apples (after washing them well) for extra fiber. A switch from white rice to brown rice could boost fiber levels.
When should someone be concerned about their fiber intake?
High chances exist that you may have low fiber if you are not consuming massive amounts of fruits, vegetables, and whole grains. A few common signs of low fiber are constipation, constant hunger, or energy crashes throughout the day.
Some people must be careful with fiber intake. General advice is to avoid excessive amounts of fiber; if you have a gastrointestinal disease consult your physician as to the amount of fiber that you should take on a regular basis. However, if you feel like vomiting, diarrhoea, rectal bleeding or have approval-abiding pain, you must meet your doctor.
The Bottom Line:
Of course, scientific research indicates a correlation between fiber and colon cancer prevention. Among other preventive measures, a simple dietary requirement includes foods rich in an excess of high-quantity fiber. This has proved to be natural, secure, and super-delicious.
Prevention is the best cure; getting fiber through daily food is an excellent investment in one’s health. A small step leads to more consistent changes if your body begins to feel that reward.
Besides that, apart from getting enough fiber intake, maintaining an active body and healthy weight, limiting alcohol consumption, and following your doctor’s recommendation regarding screening for colon cancer, all these encompass each other to give you the best possible defense against colon cancer.
REFERENCES:
https://www.medicalnewstoday.com/articles/fiber-and-colorectal-cancer
https://www.upmcphysicianresources.com/news/011922-dietary-prevention-colon-cancer
https://pmc.ncbi.nlm.nih.gov/articles/PMC10488173/