There are many conflicting studies on whether high fiber foods prevent colon cancer and breast cancer. The University of Maryland Medical Center says most large studies find only a small association between fiber intake and colorectal cancer. According to Vanderbilt University, research studies suggest a possible link between fiber consumption and reduced breast cancer risk but the evidence is not conclusive. However, both universities and the American Cancer Society recommend eating high fiber foods since they contain other cancer reducing nutrients. High fiber foods contribute to overall good health that could help prevent the onset of colon and breast cancer. According to the Cancer Project, high fiber diets reduce blood cholesterol, slows down the release of sugar into the blood and makes you feel full so you eat less.
Fruits
Fruits are high in both soluble and insoluble fiber. Soluble fiber dissolves in water and is associated with reducing the risk of diabetes, obesity and heart disease. Insoluble fiber is found in fruit pulp and, according to the Cancer Project, is the type of fiber most strongly linked to cancer protection. An orange contains 0.7 g of insoluble fiber, a banana has 1.4 g and an apple contains 2 g.
Vegetables
Crunchy vegetables are an excellent source of insoluble fiber. A potato contains 0.8 g, a stalk of broccoli has 1.4 g and a large carrot gives you 1.6 g. Vegetables are best eaten raw or slightly steamed. Soft vegetables contain less soluble fiber than crunchy ones. Do not peel vegetables before eating them. The peel is the most soluble fiber rich part of the plant.
Legumes
Legumes are an even better source of insoluble fiber than fruits and vegetables. Legumes also contain a significant amount of protein with almost no fat or cholesterol. Two-thirds of a cup of cooked green peas contain 3.3 g of insoluble fiber. The same amount of lentils have 3.9 g A half cup of cooked kidney beans has 4.9 g of insoluble fiber.
Grains
Whole grains and wheat bran are rich in insoluble fiber. A slice of whole wheat bread contains 1.1 g. Three-quarters of a cup of cooked rolled oats has 1.7 g. A half cup of oat bran provides 2.2 g. The same amount of All-Bran cereal boasts a whopping 7.6 g of insoluble fiber.
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