The high fiber fruits and veggies that lower breast cancer risk by 8%

It’s probably safe to say there’s not a woman out there who doesn’t worry, at least in the back of her mind, about whether she will one day be diagnosed with breast cancer.

We’re reminded to perform self-checks, keep those yearly OBGYN appointments to check for unusual lumps and to schedule our yearly mammograms.

Yet, statistics show that approximately one in eight women will develop invasive cancer at some point in her lifetime. And this year alone, over 42,100 women will die from breast cancer.

So, while breast cancer rates have been decreasing, all of us must do everything we can to protect ourselves and the health of our breasts.

Now, a brand-new study has found evidence of an easy way to do just that…

Two measures of fiber show big benefits

A review, published in the journal of the American Cancer Society and conducted by researchers at the Harvard T.H. Chan School of Public Health, pooled date from 20 observational studies that looked at the relationship between dietary fiber intake and breast cancer.

And the results were clear…

Consuming a diet high in fiber was clearly linked with a reduced incidence of breast cancer.

In fact, when the investigators analyzed the data from the 20 separate studies, they found that women with the highest consumption of fiber had an 8 percent lower risk of breast cancer.

That’s an 8 percent lower risk of ever hearing the words, “You have cancer”… an 8 percent lower risk of requiring a biopsy or worse, a mastectomy… and an8 percent lower risk of dying from breast cancer.

I know that anything that will decrease my risk of those things is something I’m doing, especially when it’s 100 percent safe and natural, such as eating more fiber!

It’s important to note that both the amount of soluble fiber eaten, as well as simply a higher total fiber intake, were associated with a lower risk of breast cancer — so you can look at your intake in either way you choose.

When asked about the results of the study, lead researcher, Maryam Farvid, Ph.D., had this to say, “Our findings provide research evidence supporting the American Cancer Society dietary guidelines, emphasizing the importance of a diet rich in fiber, including fruits, vegetables and whole grains.”

Leveling up on fiber

Now, what are the best sources of fiber to incorporate into your diet based on Dr. Farvid’s statement?

Well, high fiber fruits include strawberries, pears, avocadoes, blackberries and raspberries. Fiber-rich veggies that shouldn’t be missed are:

• Artichokes
• Carrots
• Beets
• Brussels sprouts

For whole grains, you can go for oats, brown rice, millet and even popcorn.

You can also amp up your fiber intake by eating nuts, like almonds, as well as chia seeds, lentils, kidney beans and chickpeas.

So, get your fiber fix today for healthier breasts for life.

Sources:

1. U.S. Breast Cancer Statistics — Breastcancer.org
2. Fiber consumption linked to lower breast cancer risk — Wiley