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Lower the Risk of Bowel Cancer with Routine Fiber Consumption

Bowel cancer is a serious digestive tract disease. This disease can be avoided by keeping the intestines healthy. Bowel cancer itself occurs because of the growth of abnormal cells that fill the intestinal cavity. Usually the symptoms begin with digestive disorders, such as flatulence, bloody bowel movements, to pain in the abdomen.

The increasing number of people who die from intestinal cancer also helps increase people's awareness to find out how to prevent it. Apparently, the way to prevent it is quite easy, namely by routinely consuming fiber.

Consumption of fiber for healthy digestion

This opinion was justified by an Irish surgeon named Dr. Denis Burkitt. In 1971, Dr. Burkitt found that Africans had lower rates of colon cancer than Americans.

Apparently the condition was influenced by food consumed factors. Africans consume more fiber than Americans. Americans are more and often consume meat and processed foods so the risk for getting colon cancer is higher.




The amount of daily fiber consumed is closely related to the risk of colon cancer in the future. Those who consume a lot of fiber everyday are proven to have a lower risk of colon cancer, which is 20-30 percent.

If you eat fibrous foods regularly and meet their daily needs (30-35 grams), the stool mass will be heavier so that you are more able to be pushed out and your bowel movements are smooth.

In essence, fiber can shorten the time of transit of feces in the large intestine. That condition can ultimately reduce the risk of colon cancer.

Choose the right fiber source

Fiber is generally obtained from vegetables and fruits. However, you should not forget the grain when talking about fiber needs.

In fact, based on the results of a study published in The British Medical Journal, the intake of natural fiber from wheat and seeds is more efficacious in preventing various diseases, especially those sourced in the intestine.

This was also supported by other studies from Imperial College London, England. Reportedly, only by consuming 10 grams of wheat and whole grains every day, the risk of colon cancer fell by 10 percent.

Not only that, fiber from whole grains and grains, such as brown rice, wheat bread, oatmeal, and nuts, also can reduce the risk of colon cancer as well as other diseases, such as heart disease, type 2 diabetes, obesity, and blockages in blood vessel. So, if you combine fiber between wheat and beans with fruit and vegetables, the benefits will definitely be far more maximal.

Rather than filling your stomach with an unhealthy breakfast, such as fried foods and instant noodles, you should make a bowl of oatmeal mixed with milk, honey, and various pieces of fruit.

High-fiber foods

Changes in diet are important things to do during treatment and cancer recovery. Replace your high-fat foods with foods that contain fiber, such as vegetables and fresh fruits. Moreover, natural fiber intake is still better than consuming fiber in the form of supplements or vitamins.

Here are sources of high fiber foods that you can put in your diet every day:

  • Per 100 grams of avocados contains about 6.7 grams of fiber.
  • One medium size apple contains fiber as much as 4.4 grams.
  • Medium-sized pears contain 5.5 grams of fiber.
  • Berries, such as strawberries and raspberries, include high fiber fruits. For example, in 100 grams of raspberries there are 6.5 grams of fiber.
  • Bananas, besides being a source of vitamin C, vitamin B6, and potassium, the fiber possessed by bananas is 3.1 grams in one medium-sized banana.
  • Per 100 grams of green vegetables you can find 2.6 grams of fiber.
  • In 100 grams of carrots there are 3.4 grams of fiber.
  • Spinach, per 100 grams of spinach contains 2.2 grams of fiber.
  • Red beans. Per 100 grams of red beans contain about 7 grams of fiber.
  • Almonds, containing 3.5 grams of fiber per 23 almonds.
  • Whole wheat, per 100 grams of oat enriched with 10.6 grams of fiber.
  • Brown rice. Per 190 grams of brown rice has 3.5 grams of fiber.

If you want a more savory type of breakfast, you can cook oatmeal. Mixed with various types of vegetables and pieces of fish. In addition to delicious and filling, breakfast that is rich in fiber like that will definitely keep you from colon cancer later on.





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