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High Fiber Diet Linked to Lowered Cancer Risk

Written by andy

Here’s more proof you need to eat more fiber!

It’s a well-established fact that fiber is excellent for your health. Fiber offers an extensive range of health benefits, including:

  • Improving digestion
  • Reducing cholesterol, sugar, and chemical absorption
  • Boosting heart health
  • Controlling appetite
  • Speeding up weight loss
  • and the list goes on…

According to a brand new study out of Harvard, a new benefit has been added to the list: fiber can lower your risk of cancer.

A group of researchers at Harvard Medical School examined data collected on over 90,000 women. This data dates back to 1991-1998, but it gives an in-depth look at the diet habits of these young women–all between the ages of 27 and 44 at the time of the study.

All of the women filled out questionnaires regarding their diet and eating habits, with the questions dating as far back as their high school. This was done in order to establish a history of good or poor eating habits. Their answers were analyzed in order to find the correlation between high fiber intake and breast cancer incidence.

READ MORE: 8 Vegetables High in Fiber

The results were fascinating:

  • Women with high fiber intake had a 12 to 19% lower risk of breast cancer overall.
  • Those who consumed more fiber during their adolescent years had a 16% lower risk of breast cancer overall, but a 24% lower risk of breast cancer before menopause.
  • Every 10 grams of daily fiber lowered the risk of breast cancer by 13%.

You know how easy it is to get 10 grams of fiber? All you need to do is eat two slices of whole wheat bread or one apple. Just that small amount of food is enough to seriously reduce your risk of developing breast cancer.

Why does a high-fiber diet help to reduce your risk of breast cancer? The exact reasons are still unclear, but the researchers hypothesized that the fiber helps to reduce the presence of estrogen in the women’s blood.

Estrogen is the female reproductive hormone, and it’s vital for the growth and development of new cells. However, high levels of estrogen have been linked to a number of cancers, including breast cancer. Thanks to fiber’s ability to manage the levels of estrogen in the body, it has proven effective at reducing your risk of cancer.

The truth is that fiber is one of the most important elements in a healthy diet. Fiber will regulate your blood sugar, keep your appetite under control, and keep your heart working well. By eating more fiber, you’ll boost your overall health. Plus, it turns out you can reduce your risk of cancer!

Want to add more fiber to your diet? Here are a few foods to try:

  • Split peas contain over 16 grams per cup, along with protein and minerals.
  • Black beans have 15 grams of fiber per cup, and plenty of complex carbs and proteins.
  • Artichokes give you 10.3 grams of fiber per serving, which is more than any other vegetable.
  • Broccoli deliver 5.1 grams of fiber per cup, along with antioxidants, chlorophyll, and vitamins.
  • Peas contain almost 9 grams of fiber per cup, and they’re loaded with Omega-3 fatty acids.
  • Raspberries contain 8 grams per cup, along with vitamins, fatty acids, and antioxidants.
  • Avocadoes have 6.7 grams of fiber per half, and are a great source of unsaturated fats.

All plant-based foods contain fiber. Fruits, veggies, nuts, and legumes are all good sources of the fiber that will help to reduce your risk of breast cancer, heart disease, and a range of other disorders. Just a few additions to your diet can make all the difference!

About the author


Some people get lucky and are born with fit, toned bodies. Andy Peloquin is not one of those people... Fitness has come hard for him, and he's had to work for it. His trials have led him to becoming a martial artist, an NFPT-certified fitness trainer, and a man passionate about exercise, diet and healthy living. He loves to exercise--he does so six days a week--and loves to share his passion for fitness and health with others.

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