Fiber really is a nutritional superhero. From keeping you full and satisfied, to lowering cholesterol, supporting weight management, and even helping your body’s natural detox system, its benefits are impressive. But research shows fiber may have another powerful advantage—helping to reduce breast cancer risk, especially when eaten earlier in life. The good news? It’s never too late to start boosting your fiber intake, and I’ll show you exactly how—plus give you a free printable list of high-fiber foods to make it easy.
Fiber really is an amazing nutrient. It does so many cool things in our bodies like...
- Keep you full and satisfied.
- Lower cholesterol.
- Help maintain a healthy weight.
- Aid in the body's natural detoxification system.
- Perhaps lower colon cancer risk.
Well now we can add one more accolade: fiber intake may reduce breast cancer risk. Da da da duh! (Hum the Super Man jingle with me!)
Fiber and Breast Cancer Risk
In a recent review of the Nurses Health Study II data a connection was made between a higher fiber diet and a lower risk for breast cancer in women. This doesn't mean that one necessarily causes the other but it's a relevant observation. The researchers dug further into the data and discovered that a higher intake of fiber earlier in a woman's life, specifically adolescence and early adulthood, seemed to be particularly impactful for reducing risk by 16-24%.
In addition, for every 10 gram increment of fiber a woman added to their diet, they experienced a further risk reduction. I take this as, every little extra chunk of fiber you can add to your diet may make a BIG difference. Even if you are older than "young adulthood", a high fiber diet can have a big impact on your health and cancer risk.
How to Increase Your Fiber Intake
If you are now wondering how to increase your fiber intake, or are asking yourself, "What does 10 grams of fiber look like?" I've got answers for you!
High Fiber Foods
- Almond butter has 4 grams per 2 tablespoons
- Multigrain, high fiber pasta has 5 g per serving (I like Barilla Plus)
- High fiber wraps have 8-10 grams per wrap (I like Flat Out brand)
- Higher fiber whole fruit and nut bars have 6-8 grams per bar (Like KIND bars).
- Quinoa has about 5 g per serving.
- Apples have 4 grams per apple.
- Beans have about 10-14 grams per serving.
- Avocados have 3.5 grams per ¼ avocado.
- Strawberries have 3 grams per cup.
- Ground flax seed has 6 grams per 2 tablespoons
How to Easily get 10 grams of fiber
- 1 slice whole wheat bread (2 grams) + 2 tablespoons almond butter (4 grams) + 2 tablespoons ground flax seed (4 grams) + 1 small banana (3 grams) = 10+
- 1 serving quick oats (4 grams) + ¾ cup raspberries (6 grams) = 10 grams
Free Printable List of High Fiber Foods
Download this free printable list of high fiber foods to keep on the fridge or someplace you will see it often. The next time you go to build your grocery list, look at the High Fiber Foods list to see what you could add in that week to boost your fiber intake. Get the free printable Fiber Guide HERE.
Do you see at least one food you could swap out today for a higher fiber version? It's totally doable.
One of our favorite, higher-fiber dinners is this Vegetarian Rice and Bean Casserole. In fact, we just had it for dinner last night. One serving of this delicious meal will give you that added 10 grams without even blinking. Easy!! Give it a try on your meal plan this week.
Celebrating the Super Powers of Fiber,
Jenna
