Will eating more fiber or 'fibermaxxing' prevent cancer? Experts say yes. 5 fiber-rich foods to include in your diet

Want to lower the risk of a cancer diagnosis? It's time to 'fibermax', or increase your fibre intake. While there is a genetic component to cancer that we can’t control, through watching what we eat, we can reduce the chances of facing a premature cancer diagnosis. According to research from the Memorial Sloan Kettering Cancer Center, increasing dietary fibre may help reduce the likelihood of developing cancer, particularly when it comes to certain digestive tract cancers

Fibre’s Link to Cancer Prevention

Studies have consistently associated higher fibre consumption with a reduced risk of specific cancers, especially colorectal cancer. This connection is of growing concern because colon cancer cases are rising among younger adults. Experts suggest that one possible cause is inadequate fibre intake, as fewer than 10% of adults meet the recommended daily amount.

According to a 2023 study published in the National Library Of Medicine, dietary fiber has been identified as having a defensive impact against several cancers, particularly those affecting the esophagus and the gastrointestinal system, along with specific malignant conditions in women. Findings from a meta-analysis of forward-looking cohort studies provided probable evidence that higher fiber consumption may reduce the likelihood of developing breast cancer. Additionally, this research indicated probable evidence of fiber’s protective role against endometrial cancer, with a relative risk (RR) calculated at 0.86 and a 95% confidence interval (CI) ranging from 0.78 to 0.93.

For another female-specific cancer, ovarian cancer, scientific data suggested a negative correlation between overall fiber intake and disease risk. This was categorized as suggestive evidence. Moreover, a dose–response examination revealed that for every daily increase of 5 grams of fiber, the risk of ovarian cancer dropped by approximately 3%.

Beyond female malignancies, fiber intake was also linked to protective effects against prostate cancer, kidney cancer (specifically renal cell carcinoma), and pancreatic cancer.

Researchers have proposed two main explanations for how dietary fiber might help protect against pancreatic cancer. The first theory suggests that fiber consumption can affect pathways related to insulin resistance or reduced insulin sensitivity, both of which are linked to the development of pancreatic cancer. The second explanation points to fiber’s anti-inflammatory characteristics, which may play a significant role in lowering cancer risk. Supporting this idea, certain studies have indicated that chronic pancreatitis—a long-term inflammation of the pancreas—is itself a contributing risk factor for pancreatic cancer.

Supporting the Gut Microbiome

One of fibre’s protective mechanisms is its ability to nurture a healthy gut microbiome—the diverse community of bacteria in the colon. After other nutrients are absorbed, fibre remains in the large intestine, serving as fuel for beneficial microbes. This balance of gut bacteria is key to reducing cancer risks.

Reducing Inflammation Through Fermentation

When gut bacteria ferment dietary fibre, they produce compounds called metabolites. These substances help lower inflammation in the colon and protect the cells lining the digestive tract from becoming cancerous. Furthermore, they can enhance immune responses, boosting the body’s natural ability to defend against tumour growth.

Defining a High-Fibre Diet

A high-fibre diet focuses on plant-based foods naturally rich in this essential carbohydrate. These include fruits, vegetables, whole grains, pulses, beans, nuts, and seeds. Health specialists recommend consuming at least 25 to 30 grams of fibre daily to achieve meaningful benefits.

Fibre-Rich Indian Foods

Whole Grains & Millets: Whole wheat (atta), brown rice, oats, and traditional millets such as ragi (finger millet), jowar (sorghum), bajra (pearl millet), foxtail millet, little millet, and barley (jau).

Legumes & Pulses: Chana dal, masoor dal, moong dal (whole or split), urad dal, rajma, kabuli chana, lobia, and matki.

Vegetables: Bhindi (okra), baingan (eggplant), gawar phali (cluster beans), lauki (bottle gourd), tinda, palak (spinach), methi leaves, drumstick pods, pumpkin, carrots, cabbage, and cauliflower.

Fruits: Guava, papaya, banana (especially raw or semi-ripe), apple (with peel), pear, sapota, figs, and berries like strawberry and jamun.

Nuts & Seeds: Almonds, walnuts, pistachios, flaxseeds, chia seeds, sesame seeds, and sunflower seeds.

By incorporating a variety of these foods into daily meals, as highlighted by cancer research specialists, individuals can improve digestion, strengthen immunity, and potentially lower their risk of a future cancer diagnosis.