New research highlights the significant role of dietary fiber in reducing colorectal cancer risk, with experts recommending a daily intake of at least 25 grams.
The International Center for Cancer Research has concluded that individuals who consume at least 25 grams of fiber per day experience a reduced risk of colorectal cancer. Dr. Haney Youssef explains that dietary fibers, found in numerous plants, are neither digested nor absorbed by the body. Rather, they function as an “internal cleaning system,” aiding in waste elimination and nourishing beneficial gut bacteria, which are crucial for maintaining a healthy intestinal surroundings.
“Fibers help to maintain regular stools, thus reducing the time that potential toxins spend in contact with the intestinal wall,” Dr. youssef states. “It is indeed crucial as prolonged contact with harmful substances can damage the delicate wall of our colon and our rectum.”
Beyond facilitating the rapid removal of toxic substances,dietary fibers offer further benefits to the cells that protect the digestive system. When beneficial gut bacteria ferment fibers, they produce short-chain fatty acids, such as butyrate. “These compounds actually feed the cells that line our intestine and have anti-inflammatory properties helping to prevent cell changes that can lead to cancer,” Dr. Youssef elaborates.
Dr. Youssef also notes that daily fiber consumption can offer protection against certain parasitic bacteria, like E.coli. To incorporate more fiber into one’s diet, the Daily Mail suggests foods such as whole oats, fruits, vegetables, nuts, and seeds, aiming to include these at every meal. Dr. Youssef advises a gradual increase in fiber intake to allow the digestive system to adapt comfortably.