Fiber helps to prevent breast cancer

In a recent study including almost 3,000 breast cancer survivors, researchers found high-fiber diets reduced recurrence of breast cancer by 31 percent in women with high estrogen levels. Each of the participants in the study were assigned to either a high-fiber diet (8 fruit and vegetable servings/day, plus 16 oz of vegetable juice), or a comparison diet of just five servings of fruit and vegetables/day (published in the Journal of Oncology)

One of the theories behind fiber’s role in breast cancer reduction is that fiber both increases the excretion of estrogens and lowers estrogen levels in the blood. It also helps keep weight/fat in check. Since fat tissue makes estrogen, being overweight ups the risk of breast cancer.

Many studies have been done on fiber intake but the results are unclear. The average American woman eats 12 grams of fiber per day. Experts have theorized that an increase of 30 to 35 grams of fiber per day may lower risk of breast cancer by 15% over a 10 year period. Try to add high fiber cereals to your diet such as oatmeal and whole grains and high fiber fruits such as raspberries, figs and blueberries.

Here is a handy chart from the Mayo Clinic staff to assist you in choosing high fiber foods