When we start a new year, it’s normal for people to make all sorts of changes to their diet.
After all, people often want to head into January feeling healthier and stronger, so it only seems natural. But, it’s not just weight loss people can focus on, as all sorts of tweaks can make a difference to our health.
At least according to Nichole, who’s also known as oncology.nutrition.rd on TikTok. The cancer dietitian claimed in a recent video that upping one simple type of food can make a big difference and help to fight off certain cancers.
Nichole said: “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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Since it was shared, the video has been viewed hundreds of times, and people were quick to comment too. Some had further questions.
One wrote: “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.”
If you’re wondering if the theory is true, it’s reported there is evidence to support fibre reduces risk of cancer. While there is no miracle way to avoid the disease, the American Institute for Cancer Research said that foods high in dietary fibre may reduce risk.
Erma Levy, research dietitian in Behavioral Science at MD Anderson Cancer Center, previously said: “High fibre foods may help reduce your overall calorie intake and help you maintain a healthy weight, which is vital to reducing cancer risk.”
If you didn’t know, there are actually two types of fibre – soluble and insoluble. Both form part of a healthy diet and can help reduce your risk of developing cancer.
Soluble fibre draws water and turns to gel during digestion, which helps to slow down the digestive process. Common foods high in soluble fibre include things such as oats, barley, nuts and seeds, avocados, peas and oranges.
Insoluble fibre aids food in travelling more quickly through the stomach and intestines. Foods high in insoluble fibre include apples, whole grains and wheat bran.
Generally, foods which contain at least 2.5g of fibre per serving are thought to be good sources of fibre. Meanwhile, those with at least 5g or more per serving are hailed excellent sources of fibre.
How do I add more fibre to my diet?
When it comes to boosting your intake, it’s important to do it gradually. If you add too much fibre too soon then you could experience discomfort or gas.
A good way to do it is by adding a little more to each meal day by day. This could include a piece of fruit or ditching processed or white grains for whole grains.
It’s also important to drink plenty of water. This will ensure you stay hydrated to avoid any stomach problems.