What Exactly Is The Connection Between Fiber Rich Diet & Colon Cancer


It seems nobody wants to bring up the subject of colon cancer. maybe this negative stigma is the reason why it is such an effective killer among people across the globe. When it comes to cancer, colon cancer is the second largest killer, but only the third most common, so you can see just how deadly it is.
Dried Fruit

Part of the problem with colon cancer is how undetectable it is. most colon cancer starts out with simple, benign growths that, if you had access to them, could be taken care of with a pair of toenail clippers.

these growths usually go undetected, often for years, before they develop into malignancies. since you still can’t see them, you will only know what’s going on when you begin to develop the physical symptoms of cancer, such as unexplained weight change, pain, or a general feeling of sickness.

the researchers clarified that the effect seems independent of the amount of fiber eaten before diagnosis. For the study, the team examined data on 1,575 adults diagnosed with colon cancer who completed diet surveys detailing how much fiber they ate.

Post which, they followed half of the participants for at least 8 years. during that period, 773 people died, including 174 who died of colon and rectal tumors.

the findings revealed that a high fiber diet was associated with lower mortality. as compared to the lowest fiber intakes in the study, each additional five grams of fiber intake was associated with 22 percent lower odds of death from colorectal cancer during the study, as well as 14 percent lower mortality from all causes of death.

tweaking the diet after diagnosis and adding more fiber was also shown to have a link with survival. With each additional five grams of fiber people added to their diets after a colorectal cancer diagnosis, there was an 18 percent lower odds of death from colorectal cancer during the study, as well as 14 percent lower mortality from all causes of death.

Healthy Fruits

how dangerous is colon cancer? if you have stage 1 colon cancer (the less advanced of the 3 stages), you have a 93% chance of still being alive in 5 years, and a 92% chance of still being alive in 10 years.

that sounds like pretty good survival rates, but keep in mind, that just means you will be breathing. those statistics say nothing about your quality of life, your general well-being, or what kind of assistance you may need when it comes to tasks such as going to the bathroom.

With global efforts geared towards cutting down cancer deaths, scientists have affirmed that diets rich in fiber may lessen the chances of dying from colon cancer. according to an associate Professor in the department of medicine at Harvard medical school and lead researcher of the new study, dr. andrew Chan, among people treated for non metastatic colon cancer, every five grams of fiber added to their diet reduced their odds of dying by nearly 25 percent. the study was published online in ‘Jama Oncology.’

cancer is the second leading cause of death globally and accounted for 8.8 million deaths in 2015. lung, prostate colorectal, stomach and liver cancer are the most common types of cancer in men, while breast, colorectal, lung, cervix and stomach cancer are the most common among women.

the greatest benefit was attributed to fiber from cereals and whole grains, according to the report. the vegetable fiber was linked to an overall reduction in death, but not specifically in death from colon cancer, and fiber from fruit was not linked to a reduction in death from any cause.

Fiber from foods, not supplements, was linked to better survival. Fiber is beneficial for everyone, not just people with colon cancer.

Woman Eating Cereals

“americans are getting an ‘F’ for fiber intake,” she said. “In fact, less than 3 percent of americans are getting the recommended fiber intake of 25 to 38 grams per day.”

“there is a possibility that increasing your intake of fiber may actually lower the rate of dying from colon cancer and maybe even other causes.” Chan cautioned, however, that the study did not prove that the additional fiber caused people to live longer, only that the two were associated. Fiber is an important part of a healthy balanced diet.

It can help prevent heart disease, diabetes, weight gain and some cancers, and can also improve digestive health. Foods that contain soluble fiber include oats, barley, and rye; fruit, such as bananas and apples; root vegetables, such as carrots and potatoes; and golden linseeds.

On the other hand, good sources of insoluble fiber include whole-meal bread, bran, cereals, nuts, and seeds. the fiber had been linked to better insulin control and less inflammation, which may account for better survival, he suggested.
In addition, a high-fiber diet may protect people from developing colon cancer in the first place. the greatest benefit was attributed to fiber from cereals and whole grains.

the study’s conclusions are limited, indicating an association but not proof, because of participants self-reported how much fiber they ate and where it came from, which means the data could have been skewed by people’s memories and the tendency to tell researchers what they think they want to hear.

Here Are Some Fiber Foods

Here are 4 high fiber foods that you could look at including in your diet on a regular basis:


Fiber Foods
Oats are one of the best sources of fiber. It has both soluble and insoluble fibers. Oats can be eaten in many different forms and not just as a breakfast cereal. You can prepare an oats dosa or an uttapam. Begin your day with a fiber boost that will help you glide through.


Besides being high in protein, lentils are rich in dietary fiber. take an occasional break from the conventional dal and use lentils creatively. You could use them in soups or salads. Fiber and carbohydrates found in lentils help in increasing your energy levels and since they are digested slowly, the energy boost lasts longer.

Read more: colon nutrition: the Best diet for healthy colon


Flaxseeds are great for a fiber boost. Just add them to smoothies or use as a topping over your breakfast cereal. some nutritionists recommend ground flaxseeds over whole seeds as it’s easier to digest the former.


Apples are great sources of fiber. Bite on them whole, toss chopped pieces with salads or blend them into smoothies. don’t shave off the peel as it is abundant in fiber.load up on these high fiber foods and enjoy the benefits.

Image Credits
Featured Image: shutterstock
In-Post Images: naturelieved.com, shutterstock.com
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