8 reasons why cancer survivors should be eating more fiber

Did you know that not only does eating a fiber rich diet improve your overall health, but also lowers risk of many disease states?

Here are eight proven benefits to consuming a fiber rich diet:

1. Decreased colon cancer risk, and likely reduced risk of other types of cancers. More and more research is being done every single day that proves the more fiber, the better!
2. Promotes regular bowel movements 💩 (you should be going at least once every 3 days!)
3. Lowers cholesterol levels.
4. Helps control blood glucose levels.
5. Keeps you fuller for longer periods of time to help you from overeating and keep energy levels up throughout the day.
6. Can aid in weight management due to increasing fullness.
7. Lowers risk of death from cancer and cardiovascular disease.
8. Lowers risk of hemorrhoids and diverticular disease.

Do you think you usually meet your daily fiber needs? Depending on your age and gender, you should be eating between 22-38 grams of fiber daily. The average American actually eats only 12 grams of fiber daily and only ~5% meet their fiber needs. 

Here's a few sources you can get fiber from:

• Fruits: raspberries, mango, guava, apples, oranges, bananas, strawberries
• Vegetables: You will get more fiber from a raw vegetable than a cooked one, but both are good choices: collard greens, swiss chard, artichoke, carrots, beets, broccoli, potatoes
• Beans & legumes: black, garbanzo, kidney, lima, pinto beans, lentils, edamame
• Seeds: pumpkin, sunflower, chia, flax
• Nuts: pistachios, almonds, pecans, brazil, cashew
• Whole grains: oatmeal, popcorn, brown rice, whole grain pasta, whole grain granola

More and more research continues to come out on the benefits of fiber for cancer survivors, and for health in general. It's one the greatest tools we have in our belt when it comes to cancer prevention and recurrence risk!

Author: Tuesday Hoelscher, RDN