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!

Did you face hair loss during your cancer treatment?

While no single food is a magic pill for making your hair grow miraculous lengths, there are some key nutrients that will support healthy hair growth and promote hair strength (not to mention nails and skin integrity too!).

1. Biotin (or vitamin B7) not only lessens hair loss, it stimulates keratin production in hair and can increase the rate of follicle growth. I know it is tempting to simply take a biotin supplement, but your body can only absorb so much biotin a day and you will end up urinating a lot of the supplement out. Not to mention it may interact with your chemotherapy treatments or other medications. Try getting biotin from whole foods!

Food sources of biotin: egg yolk, dairy, salmon, nuts and nut butter, soybeans, whole grains and cereals, cauliflower and bananas.​

2. Protein is important for hair growth because hair follicles are mostly made of protein. A lack of protein in the diet has been shown to promote hair loss. Having adequate protein intake is also crucial for proper functioning of your organs and helping you maintain strength and energy before and after cancer treatment.

Food sources of protein: poultry, red meat, beans, nuts, seeds, fish and shellfish, dairy, and soy products.​

3. Iron helps boost circulation and carries oxygen to your hair's roots, which helps the hair grow faster and longer. An iron deficiency can lead to hair loss.
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Food sources of iron: animal protein, dark leafy greens, seeds, shellfish, quinoa, oysters, beans, and lentils.

Remember, hair growth takes time no matter what supplements or nutrients you are consuming. Be patient and keep at it!


​Author: Tuesday Hoelscher, RDN