Cancer Prevention Diet Tip #2: Bulk up on Fibers

Cancer prevention diet tip #2: Bulk up on fiber


Another benefit of eating plant-based foods is that it will also increase your fiber intake. Fiber, also called roughage or bulk, is the part of plants (grains, fruits, and vegetables) that your body can’t digest. Fiber plays a key role in keeping your digestive system clean and healthy. It helps keep food moving through your digestive tract, and it also moves cancer-causing compounds out before they can create harm.

Fiber is found in fruits, vegetables, and whole grains. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, sugar, or “white” foods like white bread, white rice, and pastries.

Simple ways to add more fiber to your diet:

Use brown rice instead of white rice

Substitute whole-grain bread for white bread

Choose a bran muffin over a croissant or pastry

Snack on popcorn instead of potato chips

Eat fresh fruit such as a pear, a banana, or an apple (with the skin)

Have a baked potato, including the skin, instead of mashed potatoes

Enjoy fresh carrots, celery, or bell peppers with a hummus or salsa, instead of chips and a sour cream dip

Use beans instead of ground meat in chili, casseroles, tacos, and even burgers (bean burgers taste great!)

High-fiber, cancer-fighting foods
Whole grains

whole-wheat pasta, raisin bran, barley, oatmeal, oat bran muffins, popcorn, brown rice, whole-grain or whole-wheat bread

Fruit

raspberries, apples, pears, strawberries, bananas, blackberries, blueberries, mango, apricots, citrus fruits, dried fruit, prunes, raisins


Legumes

lentils, black beans, split peas, lima beans, baked beans, kidney beans, pinto, chick peas, navy beans, black-eyed peas


Vegetables

broccoli, spinach, dark green leafy vegetables, peas, artichokes, corn, carrots, tomatoes, Brussels sprouts, potatoes