Fiber is an important ingredient in any healthy diet and is especially important for reducing the risk of colorectal cancer.
Quick facts about colorectal cancer
Colorectal cancer is the fourth leading cause of death among women in the United States.
American Cancer Society estimates for 2024:
New cases of colon cancer in women = 52,380
New cases of rectal cancer in women = 18,890
What is fiber?
Fiber (also known as roughage) = parts of food that the body does not digest or absorb.
As it passes through the body, it helps lower cholesterol, helps control sugar levels and makes bowel movements regular.
There are two types of dietary fiber:
- Soluble fiber
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It dissolves in water
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Helps reduce cholesterol and blood sugar.
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It is found in oats, peas, beans, carrots, apples and citrus fruits.
- Insoluble fiber
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Helps keep the digestive system moving and reduces constipation.
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It is found in whole wheat flour, nuts, beans and vegetables.
How does fiber reduce the risk of colon cancer?
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Improves the health of the intestine and colon.
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Helps food move through the digestive system.
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Supports intestinal health and may reduce harmful inflammation.
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Helps remove harmful chemicals from the body faster.
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It combines with intestinal bacteria to maintain the health of intestinal cells.
How much fiber do women need?
The USDA Dietary Guidelines for Americans suggest a daily intake of:
28 grams for women aged 19 to 30
25 grams for women aged 31 to 50
21 grams for women over 51 years old
Foods rich in fiber
Fruit
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Avocados
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Berries
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Pears
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Apples
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Bananas
Vegetables and legumes
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Lentils/beans
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Peas
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Broccoli
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Brussels sprouts
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Sweet potatoes
Nuts and cereals
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Almonds
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Quinoa
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Barley
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Integral rice
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Whole grain bread
Some ways to get your recommended fiber
Include fiber in your breakfast
1 cup instant oatmeal = 4 grams
1 cup of raspberries = 8 grams
1 ounce of chia seeds = 10 grams
1 banana = 3 grams
Use whole grains as the base for your lunch
1 cup brown rice = 3.5 grams
1 cup black beans = 15 grams
1 cup sweet corn = 4 grams
2 medium carrots = 3 grams
Add legumes and non-starchy vegetables to dinner.
1 cup of lentils = 15.5 grams
1 cup green peas = 9 grams
1 cup cauliflower = 2 grams
Choose high-fiber snacks
1/2 cup sunflower seeds = 6 grams
1 pear = 5.5 grams
1 medium apple = 4.5 grams
3 cups of popcorn = 3.5 grams
1 ounce of almonds = 3.5 grams
1 ounce of pistachios = 3 grams
This educational resource was created with support from Merck.
