Fiber, otherwise known as roughage, is a food substance that aids in digestion, satiety, cholesterol-lowering and weight maintenance. Fiber may also support the prevention of certain types of cancer. Most people only get between 10 to 15 grams of fiber in their diets each day, and should take steps to include more, given fiber's many potential health benefits. For maximum benefits, the National Fiber Council recommends 32 grams of fiber per day for an average, healthy adult.
Colorectal Cancer
Fiber has two varieties: soluble and insoluble. Insoluble fiber is impermeable to water and helps move digested food through the digestive tract more quickly. Carcinogenic substances present in food have less contact time in the intestines, potentially cutting back on colorectal cancer. A substance called butyrate, produced by lower gut bacteria while breaking down fiber, may help prevent the growth of tumors. Pectin, a form of water-soluble fiber, may help reduce tumor growth in colon and prostate cancers by binding to a tumor-causing substance called galectin-3.
Breast Cancer
The insoluble fiber found in whole grains and wheat bran may help rid the body of excess estrogen, cutting the risk of breast cancer development. In addition, many foods high in fiber, such as grains, beans, fruits and vegetables, are also low in dietary fat. Since excessive consumption of high-fat foods may be a risk for breast cancer development, this may help explain why high-fiber foods help reduce breast cancer risk.
Other Cancers
The Cancer Project notes that high-fiber foods may also be able to help prevent cancers of the mouth, throat and esophagus. In addition, vegetarian diets, which are high in fiber due to the consumption of fruits, vegetables, grains and high-fiber legumes, may help prevent against the development of prostate cancer.
Fiber Sources
Soluble pectin is found in oranges, grapefruits, apples, apricots, bananas, blackberries, grapes, raspberries, carrots, legumes and sweet potatoes. Oatmeal, oat bran also contain soluble fiber. Insoluble fiber occurs in whole-grain breads, cereals, rice and pasta, bran, nuts, seeds, zucchini, corn, celery and the skins of fruits and vegetables.
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