Plant Food: How a high-fiber diet can help prevent colon cancer

Colon cancer is the third most common cancer in the world, with over 𝟏.𝟗 𝐦𝐢𝐥𝐥𝐢𝐨𝐧 𝐧𝐞𝐰 𝐜𝐚𝐬𝐞𝐬 diagnosed globally each year. Alarming statistics reveal that approximately 88% of Malaysians aged 50 and above have never undergone colorectal cancer screening (The Star).

This lack of screening contributes to late-stage diagnoses, with over 70% of colorectal cancer cases detected at stages three and four, significantly reducing survival rates.

Research has shown that a high-fiber diet can significantly reduce the likelihood of developing colon cancer. In fact, studies suggest that individuals who consume a diet rich in fiber have a 𝟐𝟐% 𝐥𝐨𝐰𝐞𝐫 𝐫𝐢𝐬𝐤 of developing colorectal cancer compared to those who eat low amounts of fiber.

The protective power of fiber is backed by science and is easier to incorporate into your daily routine than you might think.


𝐇𝐨𝐰 𝐅𝐢𝐛𝐞𝐫 𝐏𝐫𝐨𝐭𝐞𝐜𝐭𝐬 𝐘𝐨𝐮𝐫 𝐂𝐨𝐥𝐨𝐧

𝐏𝐫𝐨𝐦𝐨𝐭𝐞𝐬 𝐇𝐞𝐚𝐥𝐭𝐡𝐲 𝐁𝐨𝐰𝐞𝐥 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭𝐬 Fiber helps prevent constipation by adding bulk to your stool and speeding up waste removal — keeping harmful substances from hanging around in your colon.

𝐒𝐩𝐞𝐞𝐝𝐬 𝐔𝐩 𝐖𝐚𝐬𝐭𝐞 𝐄𝐥𝐢𝐦𝐢𝐧𝐚𝐭𝐢𝐨𝐧 The quicker food moves through your system, the less time harmful substances (including carcinogens) have to harm your colon cells. This reduces the chance of these substances causing damage or mutations in the cells of the colon, which can lead to cancer.

𝐅𝐞𝐞𝐝𝐬 𝐇𝐞𝐚𝐥𝐭𝐡𝐲 𝐆𝐮𝐭 𝐁𝐚𝐜𝐭𝐞𝐫𝐢𝐚 Fiber fuels healthy gut microbes, which create natural compounds that reduce inflammation and may help fight off cancer cells.

𝐒𝐮𝐩𝐩𝐨𝐫𝐭𝐬 𝐇𝐞𝐚𝐥𝐭𝐡𝐲 𝐖𝐞𝐢𝐠𝐡𝐭 Fiber keeps you full longer, reducing overeating and helping you maintain a healthy weight — another key way to lower cancer risk.

𝐑𝐞𝐝𝐮𝐜𝐞𝐬 𝐈𝐧𝐟𝐥𝐚𝐦𝐦𝐚𝐭𝐢𝐨𝐧 Many fiber-rich foods help calm inflammation, which is linked to cancer and other chronic diseases.


𝐒𝐨, 𝐇𝐨𝐰 𝐌𝐮𝐜𝐡 𝐅𝐢𝐛𝐞𝐫 𝐃𝐨 𝐘𝐨𝐮 𝐍𝐞𝐞𝐝?

Most adults need about 𝟐𝟓–𝟑𝟎 𝐠𝐫𝐚𝐦𝐬 𝐨𝐟 𝐟𝐢𝐛𝐞𝐫 𝐩𝐞𝐫 𝐝𝐚𝐲, but many people only get half that!

Here’s how to get more:
𝐅𝐫𝐮𝐢𝐭𝐬 & 𝐕𝐞𝐠𝐞𝐭𝐚𝐛𝐥𝐞𝐬 – apples, carrots, berries, leafy greens

𝐖𝐡𝐨𝐥𝐞 𝐆𝐫𝐚𝐢𝐧𝐬 – oats, brown rice, quinoa, wholemeal bread

𝐋𝐞𝐠𝐮𝐦𝐞𝐬 – soybean, lentils, chickpeas

𝐍𝐮𝐭𝐬 & 𝐒𝐞𝐞𝐝𝐬 – almonds, chia, flaxseed

𝐑𝐨𝐨𝐭 𝐕𝐞𝐠𝐞𝐭𝐚𝐛𝐥𝐞𝐬 – sweet potatoes, yams

Remember, it’s not just about avoiding cancer—it’s about enhancing your overall health. Fiber supports many other aspects of well-being, including heart health, blood sugar control, and weight management. So why not start today? Your colon will thank you for it!