Early High-fiber Diets Reduce Breast Cancer Risk Later

Adolescent girls and young women who consumed a healthier diet had less breast cancer as they aged. Researchers found those who ate the highest amounts of dietary fiber had a 25% lower risk when compared with those who ate the lowest amounts. Both insoluble and soluble fiber consumption were beneficial. For each 10 gram increase in daily…

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Fruits, Vegetables and Whole Grains Good for the Gut

Italian scientists found when 153 adult volunteers adhered to a diet high in fruits, vegetables and whole grains they had higher levels of certain gut microbes and microbial metabolites. These gut constituents are recognized to protect against inflammatory diseases and colon cancer. This diet was high in fiber, but simply taking a fiber supplement will not have…

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Cardiovascular Risk Reduced by Dietary Fiber

High dietary fiber intakes have been associated with lower risks for coronary heart disease (CHD). A meta-analysis of 22 observational cohort studies found that every increase of 7-grams in total dietary fiber (amount in 1 cup bran flakes, 2 fresh apples, or 1 cup of raw peas) reduced the risk of CHD and cardiovascular disease…

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Dietary Fiber Still Beneficial

A meta-analysis of 22 cohort studies mostly in Westernized countries reaffirmed dietary fiber's role in preventing cardiovascular disease. For each 7 grams a day of fiber (read food labels), the risk ratio dropped 0.9 points. Only insoluble fibers fibers contributed to this benefit. PositiveTip: Consume wheat bran, brown rice, and other whole grains to lower…

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Dietary Fiber and Stroke Risk

British researchers report you can lower your risk of stroke by 7% for each additional 7 grams of daily fiber consumed. This data comes from a meta-analysis of 8 prospective studies. This is equivalent to the amount of fiber found in a single serving of beans or 1 large apple. Few individuals actually eat the…

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High-Protein, Low-Carbohydrate Diets Reduce Prime Fuel in Colon Cells

Butyrate is a prime fuel for colon cells. Recent research shows that high protein-low carbohydrate weight loss diets substantially reduce bacterial populations that produce butyrate. In this study, butyrate production in the colon dropped by more than 75% in people on these diets. The end result is that low carb diets can lead to poor colon…

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Fruit Fiber and Pancreatic Cancer

People who eat more fiber, especially fiber from fruits, experience significantly lower risk of pancreatic cancer, according to Italian research. Those with the highest total fiber intake had a 40% lower risk than those with the lowest intake. However, grain fibers were not linked to any apparent benefit. The authors suggested several possible mechanisms for these…

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Not All Dietary Fibers are Equal

A meta-analysis of 25 studies that involved almost 2 million people revealed that fiber from whole grains reduced the risk of colorectal cancer by 21% compared with fiber from fruits, vegetables, or legumes. Higher intakes showed greater risk reduction. Dietary fiber shortens stool transit times, increases stool bulk, and probably dilutes gut carcinogens, thereby lowering…

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Vegetarian Diet and Dietary Fiber Lowers Risk of Diverticular Disease

A British study of vegetarians and non-vegetarians found that vegetarians have a 31% lower risk of developing diverticular disease and in those consuming greater than 25.5 grams of  dietary fiber had 41% less risk compared with those consuming less than 14 grams.  Death rates from diverticular disease was 4.4% in meat eaters versus 3% in the…

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Dietary Fiber Reduces Breast Cancer Risk

Breast cancer is the most common cancer in women. Its mortality rates have been greatly reduced by advances in diagnostic measures, surgery, and chemotherapy. But diet can play a role in preventing breast cancer altogether.Higher estrogen levels in the blood are a risk factor promoting the development of breast cancer. Women eating a high fiber…

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