High fiber diet significantly lowers colorectal cancer risk (Opinion)

Friday, December 02, 2011 by: John Phillip
Tags: dietary fiber, colorectal cancer, health news

(NaturalNews) Researchers from Britain and The Netherlands provide conclusive evidence that a high fiber diet can have a dramatic effect on colon cancer incidence. Reporting in the British Medical Journal, scientists performing a meta-analysis of twenty five prospective studies, including more than two million participants, found that eating a high fiber diet, particularly cereal and whole grains, is linked to a reduced risk of colorectal cancer. Worldwide, colorectal cancer is the third most common cancer, with 1.2 million new cases diagnosed annually. Health-minded individuals will want to include at least fifty grams of fiber from vegetable and grain sources each day to minimize the risks associated with colorectal cancer, the second leading cause of cancer-related deaths in the United States each year.

Many recent studies have shown that eating dietary fiber and whole grains helps to protect against cardiovascular disease, but its link to colorectal cancer risk has been less apparent. Nutritional scientists have theorized that increased fiber intake may lower colon cancer risk for more than a half century, but the corroborating evidence has been scant to date.

High Fiber Diet Lowers Colorectal Cancer Risk by Twenty Percent

Researchers reviewed the results of twenty-five independent studies in an effort to garner information to explain the health benefits of a high fiber diet on colorectal cancer. After an exhaustive analysis of the data provided by the large data pool, the findings demonstrated a clear gradient in risk linked to the amount of dietary fiber intake. The study authors found cereal fiber and whole grains (such as breads, cereals, oatmeal, brown rice and porridge) to help prevent colorectal cancer.

They explain that each ten gram per day increase in intake of total dietary fiber and cereal fiber was linked to a 10 percent reduction in risk of colorectal cancer as compared to the lowest levels of fiber intake. Adding three servings (90 grams per day) of whole grains daily lowered the risk of colorectal cancer by 20%.

In this meta-study, researchers found no difference between fiber obtained from fruit and vegetable consumption or from grains. Many people attempt to restrict intake of grains in order to control blood glucose surges, as 90 grams of fiber per day from refined or whole grains would be detrimental to their metabolic health.

Fiber obtained from vegetable sources would be a viable source of protection from colorectal cancer. The study team concluded "In summary, our meta-analysis suggests that a high intake of dietary fiber, particularly from cereal and whole grains, is associated with a reduced risk of colorectal cancer." Make a conscious effort to include 50 to 90 grams of fiber in your diet each day to dramatically lower the risk of colorectal cancer.

Sources for this article include:
http://www.bmj.com/content/343/bmj.d6617
http://www.eurekalert.org/pub_releases/2011-...
http://www.medicalnewstoday.com/articles/237...
http://www.medicalnewstoday.com/articles/237...

About the author:
John Phillip is a Certified Nutritional Consultant and Health Researcher and Author who writes regularly on the cutting edge use of diet, lifestyle modifications and targeted supplementation to enhance and improve the quality and length of life. John is the author of 'Your Healthy Weight Loss Plan', a comprehensive EBook explaining how to use Diet, Exercise, Mind and Targeted Supplementation to achieve your weight loss goal. Visit My Optimal Health Resource to continue reading the latest health news updates, and to download your copy of 'Your Healthy Weight Loss Plan'.