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| source : yahoo.com |
Let’s talk about a nutrient you’ve probably heard about since grade school, fiber.
Not exactly the sexiest topic, right? But if you’re like most Americans (and statistically speaking, you are), you’re missing out on a powerful ally in your long-term health, especially when it comes to preventing cancer.
Wait, fiber helps fight cancer?
Yup. New research out of Memorial Sloan Kettering Cancer Center, one of the top cancer hospitals in the world, shows that a high-fiber, plant-based diet may reduce key risk factors for multiple myeloma, a serious form of blood cancer.
According to the lead researcher, Dr. Urvi Shah, “This study shows the power of nutrition in prevention and gives patients a real sense of agency over their own health.” And that’s the part that really stuck with me, we don’t always have control over genetics or past exposures, but food? That’s a choice we make three times a day.
So, what exactly did the study show?
The researchers followed 20 adults with obesity and insulin resistance, both known risk factors for multiple myeloma. For three months, participants followed a plant-based, high-fiber diet made up of fruits, vegetables, nuts, seeds, beans, and whole grains.
Here's what happened:
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High-fiber foods went from 20% of their daily intake to a whopping 91%.
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BMI dropped by 7%, and the weight loss was sustained for a year.
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Disease progression slowed in some, and others stayed stable.
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Markers of inflammation, gut health, and insulin control all improved.
Pretty impressive for a few extra servings of lentils and berries, right?
So why aren’t we eating more fiber?
That’s the big question. Despite all the benefits, 95% of Americans don’t get enough fiber. On average, we eat around 16 grams per day, while the USDA recommends at least 25 to 38 grams, depending on age and sex.
It’s not just about cancer, either. Fiber has been shown to:
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Lower your risk of heart disease and stroke
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Improve blood sugar control
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Support gut health and regular digestion
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Help with weight management by keeping you full longer
And honestly, it’s not that hard to get more fiber… if we prioritize it.
Where fiber shines, and where to find it
There are two types of fiber:
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Soluble fiber (found in oats, beans, apples, and citrus) helps lower LDL cholesterol and balance blood sugar.
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Insoluble fiber (in whole grains, veggies, and bran) keeps things moving through your digestive tract, if you know what I mean.
Research even shows that for every extra 10g of fiber you eat daily, your risk of dying from any cause drops by about 10%. That’s massive.
Another study from 2013 tied each 7g daily fiber increase to a 9% drop in heart disease and stroke risk. So yeah, fiber might be the most underrated nutrient of our time.
But how do I eat more fiber, realistically?
If you’re not a kale-munching health nut (and I say that lovingly), the good news is: you don’t need to overhaul your entire diet overnight.
Here’s what experts like Francesca Castro, a research dietitian at Memorial Sloan Kettering, recommend:
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Add, don’t subtract. Toss berries into your yogurt. Add lentils to your soup.
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Swap smart. Choose brown rice over white. Whole grain bread over white bread.
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Snack wisely. Go for nuts, hummus, apples with peanut butter, or a handful of edamame.
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Go meal by meal. Don’t aim for 30g of fiber in one sitting. Build it up slowly.
In other words: don’t overthink it. A high-fiber lifestyle is more about small, sustainable swaps than a rigid health bootcamp.
Why this matters right now
Fiber isn’t a magic bullet. But it’s one of the most research-backed, widely accessible tools we have for preventing chronic diseases, from cancer to diabetes to heart issues.
And in a world full of fad diets, pricey supplements, and questionable detox plans, there’s something beautiful about how simple the solution might be: more plants, more fiber, better outcomes.
I’ll leave you with this:
If you could do one small thing today that helps prevent a serious disease 10 or 20 years from now… would you?
Because adding some fiber might just be that thing.