YOUR DIETITIAN: High fiber intake reduces the risk of breast cancer

High fiber intake reduces the risk of breast cancer(and other cancers, too) Think fiber rich foods are only for helping to prevent constipation? Not true. Eating fiber rich foods delivers many other benefits, such as reducing the risk of many types of cancer, including breast cancer. A meta-analysis of 20 studies has shown that a "high total fiber consumption was associated with a reduced risk of breast cancer," according to the American Cancer Society and Harvard T. H. Chan School of Public Health. Soluble fiber = stronger immune system There are two types of fiber: insoluble fiber and soluble fiber. Insoluble fiber or roughage is the type which helps prevent constipation, diverticulosis and colon cancer. It speeds up the transit time of stool through the colon. Soluble fiber forms a gel in the GI tract and slows down the transit of food through the GI tract. It is soluble fiber which has been found to have the most significant effect in reducing the risk of breast cancer. Slowing the movement of food through the GI tract allows more nutrients to be absorbed. Plus, it helps to prevent harmful blood sugar spikes after meals. (This is especially beneficial to people with diabetes.) High blood sugar levels increase inflammation, a risk factor for cancer. In addition, soluble fiber is a prebiotic. Prebiotics are food for the beneficial bacteria in the colon — where over 70 percent of our immune system lies. Thus, eating plenty of soluble fiber rich foods strengthens our immune system. A strong immune system reduces the risk of all types of cancers and helps people who have cancer fight it. Soluble fiber lowers blood estrogen High estrogen levels are another risk factor for breast cancer. Estrogen is produced in the ovaries, adrenal glands and in adipose (fat) tissue. Estrogen travels through the bloodstream to target tissues and then to the liver. In the liver estrogen is transformed into a water-soluble inactivated form, combined with bile and ejected into the intestines. In the intestines, specific bacteria produce an enzyme which returns estrogen to its active form for reabsorption into the bloodstream. Soluble fiber binds to the bile/estrogen and carries it out in the stool. This reduces the amount of estrogen reabsorbed and returned to the bloodstream.Thus, a higher intake of soluble fiber intake helps reduce estrogen levels and decrease the risk of breast cancer. Fiber rich foods are low calorie Foods rich in fiber are typically low in calories. Filling your plate with fiber rich foods can help to prevent weight gain and with losing excess fat.As previously stated, adipose (fat) tissue secrets estrogen. Thus, a larger amount of adipose (fat) tissue, the greater amount of estrogen produced and an increased risk for breast cancer. "Obesity is associated with a higher risk for 13 cancers" per research presented by Dr. Ahmed at the July 13, 2025 Endocrine Society Annual Meeting. The cancers associated with excess weight include: postmenopausal breast cancer; cancers of the uterus, ovary, esophagus, colon, rectum, gallbladder, upper stomach, kidney, liver, pancreas and thyroid as well as meningioma and multiple myeloma. So, instead of reaching for a high calorie treat for a snack, try enjoying a sweet juicy orange, kiwifruit or apple slices. Besides being rich in soluble fiber, these snacks are low in calories. Increase vegetables, beans, fruits The American Institute for Cancer Research has developed the "New American Plate." It summarizes years of cancer research into a simple-to-understand way of eating shown to reduce the risk of cancer. It emphasizes nutrient rich foods: food high in antioxidant polyphenols, vitamins, minerals — and rich in fiber. Two thirds of the plate at each meal should be filled with fiber-rich vegetables, whole grains, beans/lentils and fruit. A small portion (one-third of the plate) should be lean meat/poultry or fish. Notice that most of the foods on your plate should be fiber rich foods. (Meat/poultry and seafood contain no fiber.) Beans: rich source of fiber The richest source of soluble fiber are whole artichokes. The soluble fiber is concentrated in the leaves of artichokes. Thus, artichoke hearts (which is what most people eat), contains very little soluble fiber. The next richest sources of soluble (and insoluble) fibers are beans, such as red kidney beans, black beans, soybeans (and edamame) and navy beans. With cooler weather just around the corner, a warm comforting bowl of chili rich in beans is a delicious way to strengthen your immune system and reduce your risk of cancer, including breast cancer. Sweet potatoes Sweet potatoes are an exceptionally high in soluble fiber (called pectin).Try eating a baked sweet potato in place of baked white potatoes or mashed potatoes. They go exceptionally well with baked fish, chicken or pork. Or, try snacking on sweet potato chips with lunch. Frequently eating sweet potatoes is a delicious way to reduce your risk of cancer. Oatmeal Oatmeal is also high in soluble fiber (called beta glucan).Most people think that oats are only for lowering blood cholesterol levels and decreasing the risk of heart disease. Besides containing estrogen, bile contains cholesterol. Thus, when soluble fiber binds with bile, it carries cholesterol (along with estrogen) out into the stool. So, eating oats (or other soluble fiber rich foods) lowers the risk of heart disease and cancer: a double benefit! Ground flaxseed Research has found that ground flaxseed may reduce the risk of breast cancer in two ways. First, ground flaxseed contains soluble fiber. Secondly, ground flaxseed is the richest source of lignans, a type of phytoestrogen. Phytoestrogen acts as weak estrogen and blocks the more potent, cancer-causing estrogen. Ground flaxseed's soluble fiber and lignans are metabolized (utilized as food) by the bacteria in our GI tract — and strengthen our immune system. Ground flaxseed can be added to oatmeal, granola, smoothies, yogurt parfaits, cottage cheese, spaghetti sauce, vegetarian burgers or chili. Or, try mixing some ground flaxseed with breadcrumbs when breading chicken or fish. Ground flaxseed can be substituted for some of the oil in quick breads (such as banana bread). For example, if a recipe calls for ½ cup oil, use ¼ cup oil and replace the remaining ¼ cup oil with ¾ cup ground flaxseed. So, during October, which is breast cancer awareness month, try eating more foods rich in fiber, especially those rich in soluble fiber. Besides reducing your risk of cancer, you'll be strengthening your immune system to help prevent (or fight) the flu, colds and other ailments. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Foods highest in soluble fiber Whole artichokes (not artichoke hearts)Black, soy (edamame) navy, pinto, Great Northern, lima and garbanzo beans LentilsSweet potatoesFruits: Navel oranges, figs, pears, apples, mangos, peaches, grapefruit and kiwifruit AvocadosOats and barleyVegetables: Butternut and acorn squashes, Brussels sprouts, broccoli, green peas, carrots Ground flaxseed High fiber three bean chili 1 pound of lean ground turkey or lean ground beef1 small onion, chopped1 large can (28 oz.) diced tomatoes1 can (8 oz.) tomato sauce1 can (15 oz.) black beans, drained and rinsed1 can (15 oz.) red kidney beans, drained and rinsed1 can (15 oz.) garbanzo beans, drained and rinsed1 can (4 oz.) diced mild green chilies1 to 2 tablespoons chili powder, to taste In a large kettle over medium heat, cook ground meat and onion, stirring to break meat into small pieces. Drain off any grease. If using a crock pot, place cooked meat and onion into crock pot. Add remaining ingredients. Cover and cook in a crock pot on high for about 6 to 8 hours (This could be cooked in a regular large kettle. I would bring it to a boil. Then reduce heat to low and simmer it for about 1 hour or you could put in a 350-degree oven, covered, for 1 hour.) Notes: For extra fiber, mix a few teaspoons of ground flaxseed into your bowl of chili. Extra servings of chili may be frozen for quick, easy meals on days you don't feel like cooking. Chili freezes well and can be frozen for up to 6 monthsMakes: About 6 servings SOURCE: Crock Pot Beans 'n barley pilaf ¼ cup pearl barley½ cup water1/8 teaspoon salt1 tablespoon olive oil¼ cup chopped onion¼ cup chopped mushrooms2 cup chopped fresh spinach1 teaspoon lemon juice1/2 to 2/3 cup dark red kidney beans, canned, drained and rinsed Add salt to water in a medium saucepan and bring to a boil. Add barley and cook as directed on box of barley. (I use Quaker Oats quick barley which cooks in a few minutes.) While barley is cooking, wash and chop mushrooms. Set aside. Chop onion. Heat olive oil in a small skillet. Sauté onion and mushrooms until soft. Add spinach and cook just until it wilts. Stir in lemon juice. Add onion-mushroom and spinach mixture to cooked barley. Stir in kidney beans. Heat until warm. Serve hot. Delicious with whole wheat bread, cup of milk and a navel orange for dessert. Nutrition note: Barley, kidney beans and oranges are high in soluble fiber. Makes: 1 large serving SOURCE: Natural recipes, Boston, with modifications by Phyllis Molnar