Colorectal cancer is the second deadliest cancer globally. According to Cancer Research UK, many colorectal cancer cases may be linked to insufficient fiber intake. To prevent constipation and colon cancer, a nutritionist recommends 10 high-fiber foods to aid digestion, including one surprising snack.
According to a report by the British media The Telegraph, nutritionist Jenna Hope points out that slow digestion can allow harmful substances from food to linger in the body for too long, increasing the risk of colon cancer. The general recommendation is for each person to consume about 30 grams of fiber daily. She recommends 10 high-fiber foods that can help prevent colon cancer.
Oats are an excellent source of insoluble fiber. Since the body cannot easily absorb it, it helps move food through the digestive system, aiding digestion.
Moreover, oats contain a significant amount of beta-glucan—about 3.6g per 100g. Consuming just 3g of beta-glucan daily can lower cholesterol levels, which is one reason oats are considered a "superfood."
Compared to regular rolled oats or instant oats, steel-cut oats are less processed, containing more fiber and beta-glucan.
The fiber content in peas is almost the same as in raspberries, but with less sugar and a higher content of insoluble fiber. Therefore, peas can definitely help regulate the digestive system. Adding peas to your daily diet can increase your daily fiber intake.
Like oats, prunes contain insoluble fiber, and they are also rich in soluble fiber. Soluble fiber combines with water in the digestive tract, helping to increase stool bulk.
Suddenly increasing fiber intake may cause discomfort like bloating and gas. However, studies show that for those who have long maintained a low-fiber diet, the body tends to develop a relative tolerance to prunes. This means the risk of discomfort after eating prunes is relatively lower, so it's recommended to incorporate prunes into your diet regularly.
Among all berries, raspberries have the highest fiber content, even higher than blueberries, blackberries, strawberries, and cherries, and they are lower in sugar than other berries. If you want to increase fiber intake daily but don't have time to cook, Jenna Hope suggests raspberries can be a great snack, and they also have anti-inflammatory and antioxidant properties.
Any type of bean is a good source of fiber and contains various micronutrients. Among them, black beans are particularly rich in fiber. Eating half a can of black beans can provide over 20g of fiber, equivalent to two-thirds of the daily recommended intake. Additionally, the dark skin of black beans is rich in anthocyanins. Research has suggested that regular intake of anthocyanins can help lower blood pressure.
Popcorn is rich in fiber. A 25g serving contains 4g of fiber, which is already more than one-eighth of the daily recommended fiber intake, with fewer than 120 calories. However, most commercially available popcorn is typically loaded with added salt and sugar, so it's recommended to heat corn kernels in a pan to make homemade popcorn for a healthier option.
Almonds are the highest-fiber nut and can be quickly incorporated into daily meals without significantly disrupting the gut in the short term. Studies have shown that as long as almonds are not sliced or ground, the body does not absorb all their calories because the high fiber content makes them harder to digest.
Chia seeds can absorb excess water, helping to increase stool bulk. Adding chia seeds to water can aid digestion for people who don't drink enough water regularly. However, if chia seeds are blended into a smoothie, some of the fiber may be broken down, reducing the benefits for the digestive system.
Avocados are not only rich in fiber but also contain healthy fats, which help maintain a feeling of fullness. Foods like avocados, which are rich in healthy fats, protein, and carbohydrates, contain different types of fiber. Different types of fiber can provide food for different bacteria in the gut, helping to maintain gut health.
Sweet potatoes can be made into mashed potatoes, chips, or roasted pieces, offering a great way to add fiber to your diet. Jenna Hope recommends eating sweet potatoes with the skin on, or baking them to help retain most of their fiber. Frying is not recommended as it increases the content of saturated and trans fats.
Root vegetables like sweet potatoes contain both insoluble and soluble fiber. Research indicates that both types help promote the diversity of the gut microbiome.
