Dietary Fibers and Cancer

Good health is most essential to keep all problems far away. All of us know that health is wealth. One must essentially realize that the best weapon to fight /prevent cancer is Good Health.

Diet containing approximately 2.5 gms of fiber per serving is ideal diet. One can get such supply from Bananas, Apples, Oranges, Broccoli, Sweet Potato, Peanuts, Oatmeal and similar grains.

There are two types of fibers

(1) Insoluble fibers found in whole wheat flour, wheat bran, various nuts and vegetables. These fibers are helpful for smooth movement of contents in digestive system, especially in colon.

(2) Soluble fibers are the ones which form gel or colloidal suspension with water inside digestive tract. Such fibers are found in Oats, Peas, Apples, Carrots and Psyllium (Ispagol). These are helpful in formation of soft stools. These also lower blood cholesterol and glucose level.

Daily Fiber Requirement:-

Males need between 30 to 38 gm and females need 21 to 25 gm of fibers daily. For seniors beyond 50 years of age, the requirement of the daily fibers is on the lower side of this scale.

Benefits of having diet with requisite amount of fibers: -

(1) Normal smooth and regular bowel movements is the most important benefit of fibers in diet. For constipated person, fibers soften the stools, and for person having watery or loose stools, fibers help in formation of solid stools.

(2) Diet containing fibers reduces probability of getting hemorrhoids or diverticulitis (development of stagnant pouch in colon or twisting of colon)

 (3) Soluble fibers help in lowering blood cholesterol levels. Studies have also shown that an increased fiber in diet lowers blood pressure.

(4) Fibers slow down absorption of sugar helping in lowering blood sugar especially in people suffering from diabetes.

(5) High fiber diet helps in reducing weight thereby avoiding obesity. The diet with high fiber contents gives feeling of being full for longer time and contains lesser concentration of energy-giving components. This leads to lesser intake of food and weight control.

(6) The studies have proved that seniors who have been regularly taking diet containing proper amount of fibers have lesser problems related to ‘Gums’.

The ways of easily adding required fibers to daily diet: -

(1) Start day with breakfast containing high fiber cereals with bran.

(2) Consume bread containing whole wheat flour. Also use whole grain flour for all baking

(3) Add chopped fresh leafy vegetables and carrots to soups

(4) Eat more legumes such as Peas, Beans and Lentils

(5) Have fruits like Apple, banana, pears with every meal.

(5) Carefully opt for snacks which contain high fiber

Usefulness of Fibers in prevention of Cancer: -
(1) It is claimed that dietary fibers help in preventing colon cancer, breast cancer and prostate cancer. This is not conclusively proved as many studies have shown conflicting results. This means, there are some studies showing positive effect of dietary fibers in cancer prevention.
(2) Fibers most certainly improve digestive health. Fibers definitely help in controlling body weight and in avoiding obesity. It is most conclusively proved that ‘Obesity’ is the major cancer cause. Also good digestive health leads to improved general health.
(3) Mostly, we get food fibers from non-starchy vegetables, legumes, fruits and colored vegetables. These food substances contain phytochemicals, co-enzymes, antioxidants, vitamins and also fibers. All these ingredients together help in prevention of many cancers such as Colorectal, stomach, mouth, larynx and esophageal cancer.
The most important fact is that as far as possible, dietary fibers must come from normal food intake and not as ‘Commercial Food Supplements’. Sudden increase in intake of fiber can lead to having intestinal gases, abdominal bloating and cramping. Also it can lead to nutritional deficiencies.