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I don't know about you, but it's shocking how often I hear of someone who has been diagnosed with cancer or died from it. This uneasy feeling that cancer is escalating is true as confirmed by global cancer statistics.
According to a 2019 World Health Organization (WHO) report, cancer was theleading or second-leading cause of death in at least 112 countries. It was among the top 5 causes of death for the rest of the countries. In 2020 alone, about10 million people died of cancer.
So far, there's no proven way to prevent or cure all cancers. However, certain lifestyle choices can help us reduce our risk of cancer. One of these is increasing your fiber intake.
Dietary fiber is a type of carbohydrate that doesn’t break down easily. It can be classified as soluble or insoluble. Soluble fiber is primarily found in vegetables and fruits, and insoluble dietary fiber is mainly found in whole grains.
Despite being present in diverse common foods, many people don’t consume enough fiber.
Fiber helps to reduce cancer risk in four ways.
The digestive system breaks down food, absorbs nutrients, and eliminates waste. It can be exposed to carcinogens – substances known to cause cancer.
Carcinogens fall into three main categories.
Chemical carcinogens, such as nitrites in processed meats and aflatoxins from moldy foods.
Physical carcinogens such as X-rays and ultraviolet (UV) radiation from the sun.
Biological carcinogens include living organisms like viruses and bacteria. For instance,human papillomavirus (HPV), hepatitis B and C viruses, and Epstein-Barr virus have been reported as carcinogens in humans.
Research has found evidence that fiber binds with chemical carcinogens likenitrosamines,secondary bile acids, andPFAS(forever chemicals).
Though research has yet to discuss the role of fiber on biological carcinogens, it has confirmed that fiber influences the gut microbiota which can indirectly impact exposure to biological carcinogens. Fiber fermentation produces short-chain fatty acids, which lower intestinal pH andinhibit the growth of harmful bacteria that may potentially produce carcinogenic metabolites.
Dietary fiber, especially insoluble fiber, helps move waste materials faster through the gut. This reduced transit time decreases the contact time between carcinogens and colon tissue. Also, fiber bulks the waste materials which dilutes these carcinogens and reduces their impact.
Fiber alsobinds toxins, bile acids, and other compounds that could contribute to cancer risk, helping to excrete them efficiently. Takingfiber supplements may be especially helpful in this regard.
Short-chain fatty acids reduce the likelihood of cells in the intestine becoming cancerous. Beneficial bacteria in the colonproduce short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate. Butyrate, in particular, has anti-inflammatory and protective effects on colon cells. It helps eradicate abnormal cells, reduces inflammation, and strengthens the gut lining – making it less likely for cancerous mutations to occur.
Excess body weight is aknown risk factor for various cancers, including breast, colorectal, esophageal, kidney, gallbladder, uterine, pancreatic, and liver cancer. Obesity increases the risk of dying from cancer – about 4–8% of all cancers are attributed to obesity.
Food high in fiber tends to be filling and satisfying. This feeling is caused because fiber slows digestion down so the food takes longer to leave the stomach. As a result, you don't have an appetite for more food and don't overeat easily. Ultimately, eating fiber-containing foods prevents overeating and therefore, obesity. Thus, fiber reduces obesity-related cancer risks.
It’s also noteworthy that obesity can complicate cancer treatment and make itless effective.
Chronic high levels of insulin (hyperinsulinemia)increase the risk of cancers including breast, endometrial, ovarian, prostate, and pancreatic cancer. It’s also associated with death from cancer – irrespective of body weight.
Fiber helps stabilize blood sugar levels by slowing down the absorption of carbohydrates. This prevents spikes in blood sugar which helps lower insulin-related cancer risks.
Taking a high-qualityfiber supplement may lower the risk of diabetes and obesity – both of which are risk factors for cancer.
Yes, a high-fiber diet does protect against liver cancer but it doesn't provide absolute immunity.
The National Institutes of Health-American Association of Retired Persons (AARP) study followed 485,717 U.S. participants from 1995 to 2011. The researchers investigated the association of whole grain and dietary fiber intake with the risk of liver cancer and death from chronic liver disease.
The findings revealed that individuals who consumedthe most whole grains had a 22% lower risk of developing liver cancer compared to those who consumed the least. Also, participants with the highest dietary fiber intake had a 31% less risk of cancer.
The European Prospective Investigation into Cancer and Nutrition (EPIC) study observedthat a high intake of cereal fiber was associated with a decreased risk of colorectal and other gastrointestinal cancers, including liver cancer. The study involved 500,000 participants from 10 European countries.
Research has found that all fibers are not equal in their cancer protection abilities. A2021 study revealed that fiber from vegetables and grains provided better protection against liver cancer risk than fiber from fruits.
Still, researchers agree that diets high in natural dietary fiber and whole grains lower the risk of liver cancer. It’s noteworthy that diet is just one contributing factor in cancer risk. Liver health also depends on other factors like regular exercise, limited alcohol intake, and sleep.
There is no surefire way to prevent cancer. However, we can adopt healthy lifestyle habits to reduce our risk of cancer.
Aroundone-third of deaths from cancer worldwide are due to tobacco use. Tobacco use has been linked to various cancers, including:
Lung cancer
Mouth cancer
Esophageal cancer
Voice box (laryngeal) cancer
Pancreatic cancer
Bladder cancer
Cervical cancer
Kidney cancer
All tobacco products are unsafe, from cigarettes, e-cigarettes, vaping products, cigars, pipes, and chewing tobacco to hookahs (shisha, or waterpipes). Even secondhand smoke increases one's risk for cancer.
Being obese or overweight increases the risk for many diseases, including diabetes, high blood pressure, cardiovascular disease, stroke, and at least13 types of cancer. In contrast, people with normal weight have a low risk of cancer.
Being physically active helps to control weight and may also help to protect against cancer. It's not always easy to find the time to exercise, but even a little is better than none.
There isno amount of alcohol that is safe to drink. For the best protection, avoid it completely. Drinking alcohol increases the risk of various cancers, including breast, colon, lung, kidney, and liver cancer.
Eating healthy foods is no guarantee against cancer. But a balanced diet does promote overall health and a healthy immune system – which protects against diseases, including cancer.
A plant-rich diet high in fruits, vegetables, legumes, whole grains, and nuts has been shown to be very healthy. Plant-based foods are naturally high in fiber.
Fish is a healthier choice than red meat. In particular, avoidprocessed meats like ham, bacon, salami, and deli meats, which have been classified as a Group 1 carcinogen (known to cause cancer).
Skin cancer is one of the most common kinds of cancer. Protect yourself by:
Limiting the time you spend in the sun. Avoid the sun from 10 a.m. to 4 p.m. when the sun's UV rays are strongest.
Wearing clothes that cover as much skin as possible, plus a hat and sunglasses.
Use sunscreen with an SPF of at least 30, even on cloudy days.
Avoid tanning beds.
Vaccinations against viral infections that can cause cancer are available. Get vaccinated against:
Human papillomavirus (HPV) is a sexually transmitted disease (STD) that can lead to cervical cancer.
Hepatitis B virus (HBV) causes hepatitis B, which raises the risk of liver cancer.
Routine self-examinations and screening tests can help detect cancers early on. In cancers, early detection can help one successfully eradicate the disease. The followingscreening tests are recommended:
Breast cancer screening
Cervical cancer screening
Colorectal cancer screening
Lung cancer screening
While a high-fiber diet appears to offer protective benefits against several cancers, it does not provide absolute immunity from developing the disease. In fact, nothing does.
A diet high in fiber provides a range of health benefits. It provides relief from constipation, lowers cholesterol levels, supports digestive health, regulates blood sugar levels, and promotes gut microbiome balance. It also lowers the risk of numerous cancers, but it does not provide 100% protection against cancer.