Prevention

Dietary Fiber and Colon Cancer Risk

Here is a easy way to reduce your risk of colon cancer by
40% -- eat 32 to 38+ grams of dietary fiber daily.

Two new studies have just been released on fiber intake and colon cancer risk. For years, researchers thought fiber was protective against colon cancer. Then two large studies failed to show a link between fiber and colon cancer. The new studies suggest that the reason why the earlier studies failed to show a relationship is that the range of fiber intakes was inadequate. These studies show that you need at least 30 grams or more of fiber a day to show a protective effect.

One study was done on 33,971 Americans¹. Those who ate the most dietary fiber, 36 grams or more per day, had a 27% decreased risk in colon cancer. This high intake is closer to the new guidelines by the National Institute of Medicine (IOM) of 38 grams/day for men and 30+ grams per day for women. The average intake of fiber in the US is only 16 grams per day.

The foods most closely linked to lower risk were whole grain breads and cereals and fruits.

The second study was a large study of over 500,000 individuals in 10 European countries called the EPIC study². In this study, persons with the highest intake of fiber (33+ grams per day) had a 42% decrease in colon cancer. The researchers estimate that doubling fiber intake in the average person's diet would cut the risk of colon cancer by 40%. This would be a savings of nearly 23,000 lives yearly in the United States from decreased colon cancer mortality.

To reach these high fiber intakes, the study suggests that you need to be eating 5+ servings of whole grain breads or cereals daily and at least 7 servings of fruits and vegetables daily. How does your diet stack up? Keep track for a few days to see how you are doing!

References
1. Ulrike Peters et al. Dietary fibre and colorectal adenoma in a colorectal cancer early detection programme, Lancet, May 3, 2003; 361:1491-95
2. Bingham SA et al. Dietary fibre in food and protection against colorectal cancer, Lancet May 3, 2003; 361:1496-501

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Making Healthy Choices articles are written by Don Hall, DrPH, CHES president of LifeLong Health with contributions from associated health professionals. Content is general health information from evidence based research. It's purpose is not to treat disease or take the place of advice by your doctor but to promote healthy lifestyles. Persons with health problems should contact their physician for specific guidance.

Copyrighted 2003 by PrevMedix LLC. All rights reserved. Do not make unauthorized copies.

Updated: 7-14-03 DRH