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Top 3 reasons to live on a high fiber diet!

Feb. 8, 2016|1302 views
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I have good news for those of you—and your daughters—who regularly follow my dietary advice. According to the Harvard T H Chan School of Public Health, adolescent and young adult girls who eat a diet high in natural fiber from fruits and vegetables experience a reduced risk of breast cancer later in life, compared to young ladies who do not eat a higher-fiber diet.    

"Previous studies of fiber intake and breast cancer have almost all been non-significant, and none of them examined diet during adolescence or early adulthood, a period when breast cancer risk factors appear to be particularly important," said Maryam Farvid, visiting scientist at Harvard Chan School, and lead author of the study. "This work on the role of nutrition in early life and breast cancer incidence suggests one of the very few potentially modifiable risk factors for premenopausal breast cancer.”

Notice she mentioned that this eating style represents one of the few known modifiable behaviors that you can adopt to reduce your risk of developing this dreaded disease. That’s significant, because breast cancer ultimately affects about one in eight women. Those are some frightening odds, and this may be your one good shot at significantly improving your odds of being diagnosed with breast cancer at some point in your life. Of course, you have to eat this way from an early age to reap the most benefits, according to the present research.

That’s not to say that men and boys can’t also benefit from a high-fiber diet. They can. Previous research indicates that a high fiber diet is associated with a reduced risk of death from all causes, including cardiovascular disease, and infectious and respiratory diseases, among other causes. Heart disease happens to be our number one killer.

The relationship between fiber intake and subsequent breast cancer risk was linear, meaning that the more fiber a girl consumed, the lower her eventual risk. For every 10 grams (about one-third ounce) of additional fiber consumed, girls experienced a 13% drop in risk. Among high-fiber eaters in the study, the overall risk of developing breast cancer before menopause was slashed by about one-quarter, compared to women who did not consume as much fiber.

Researchers speculate that dietary fiber intake may somehow be related to lower estrogen levels. Estrogen drives the growth of many types of breast cancer. "From many other studies we know that breast tissue is particularly influenced by carcinogens and anti-carcinogens during childhood and adolescence," said Walter Willett, Professor of Epidemiology and Nutrition at Harvard Chan School and senior author of the study. "We now have evidence that what we feed our children during this period of life is also an important factor in future cancer risk."   

Top 3 benefits of high fiber diet

1) Blood Sugar Control

2) Heart Health

3) Weight Management

Open Item
Maryam S. Farvid, A. Heather Eliassen, Eunyoung Cho, Xiaomei Liao, Wendy Y. Chen, and Walter C. Willett. Dietary Fiber Intake in Young Adults and Breast Cancer Risk. Pediatrics, 137(3):e20151226 DOI: 10.1542/peds.2015-1226