As we ring in the new year, it’s common for many to revamp their diets with aspirations of a healthier, more robust start to January.
It’s not just about shedding pounds, as various dietary adjustments can significantly impact our health. Nichole, known on TikTok as oncology. nutrition.rd, suggested in a recent video that simply increasing one type of food could be beneficial in warding off certain cancers.
Nichole advised: “30g of fibre a day will reduce your risk of breast and colon cancer. You can get this from food sources, plant food sources, fruits, veggies, whole grains, nuts, seeds, beans and legumes.
“The fibre supplements will not get you to reduce cancer risk. It’s dietary fibre that reduces your cancer risk”.
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The clip has since garnered hundreds of views, sparking a conversation among viewers. Queries poured in, with one person asking: “What food reduces the risk or re-occurrence of cervical cancer?”
Another replied: “I also like to see a chart cover 30g of fibre from fruit and vegetables, and I have IBS.”
For those questioning the validity of Nichole’s claim, there is indeed evidence suggesting that dietary fibre can lower the risk of cancer. According to the American Institute for Cancer Research, consuming foods high in dietary fibre may help reduce the risk, although no diet can entirely prevent cancer.
Erma Levy, a research dietitian in Behavioural Science at MD Anderson Cancer Center, previously stated: “High fibre foods may help reduce your overall calorie intake and help you maintain a healthy weight, which is vital to reducing cancer risk.”
It’s worth noting that there are two types of fibre – soluble and insoluble. Both are crucial for a balanced diet and can aid in lowering your chances of developing cancer.
Soluble fibre absorbs water and forms a gel-like substance during digestion, slowing the process down. Foods rich in soluble fibre include oats, barley, nuts and seeds, avocados, peas and oranges.
On the other hand, insoluble fibre helps food move more swiftly through the stomach and intestines. Foods high in this type of fibre include apples, whole grains and wheat bran.
Generally, foods containing at least 2.5g of fibre per serving are considered good sources, while those with 5g or more per serving are excellent sources.
Wondering how to increase your fibre intake?
It’s best to do it gradually to avoid discomfort or gas. You could start by adding a bit more fibre to each meal every day, such as a piece of fruit or swapping processed or white grains for whole grains.
Don’t forget to drink plenty of water to stay hydrated and prevent any stomach issues.