Women are at greater risk of getting breast cancer if they don’t eat enough fiber
Women may be at a higher risk of being diagnosed with breast cancer if they don’t eat enough fiber, research suggests
- Research by Harvard University finds fiber a critical nutrient in fighting breast cancer
- Women with a high fiber content are 8% less likely to have breast cancer than women with the lowest
- Fiber protects by controlling blood glucose and improving insulin sensitivity
- Fiber is found in fruits, vegetables and carbohydrate-rich foods such as pasta and legumes
Millions of women are at greater risk of breast cancer later in life because they don’t get enough fiber, research suggests.
Only 9 percent of adults in Britain eat the recommended amount of fiber.
Experts have long warned that a lack of this essential nutrient increases the risk of colon cancer. But now a large study from Harvard University shows that it is also linked to breast cancer.
The researchers have combined the results of previous studies to make a “meta-analysis”. The results, published today in the medical journal Cancer, show that women with high fiber consumption are 8 percent less likely to develop breast cancer than women with the lowest intake. Researchers believe fiber protects against breast cancer by controlling blood glucose and improving insulin sensitivity.
Study leader Dr. Maryam Farvid, of the Harvard TH Chan School of Public Health, said, “Our study adds to the evidence that lifestyle factors, such as adaptable dietary habits, can influence breast cancer risk.”
Cancer cells thrive on sugar – so uncontrolled blood sugar levels help stimulate their growth. Fiber can also reduce the circulating levels of the estrogen hormone – another breast cancer booster – by increasing good bacteria in the gut, causing it to break down.
Fiber is made from the materials that give structure to most vegetables – cellulose, lignin and pectin. It is found in fruits and vegetables and carbohydrate-rich foods, such as whole grain bread, pasta and legumes.
It keeps the digestive system in good shape and helps us feel full, and also protects against heart disease and diabetes.
In Britain, we are recommended to eat 30 grams of fiber a day, but very few people meet this goal, especially since food production processes remove much of the fiber.
For example, white bread, pasta and rice have a lower content than the whole wheat and brown versions.
Eating fruits and vegetables is a really easy way to boost fiber consumption, said Dr. Farvid
An increase in low-carb and gluten-free dietary trends is also believed to be behind the low fiber intake. Study leader Dr. Maryam Farvid, of the Harvard TH Chan School of Public Health, said, “Our study adds to the evidence that lifestyle factors, such as adaptable dietary habits, can influence breast cancer risk.”
Eating fruits and vegetables is a really easy way to boost fiber consumption, said Dr. Farvid. “Whole grains, legumes, seeds, and nuts are other very good sources,” she added.
“Increased consumption of total fiber from a variety of sources has also been associated with increased nutritional quality and intake of vitamins, minerals and other bioactive compounds that may be associated with a lower risk of breast cancer.”
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