Cancer prevention and soluble fiber

Cancer prevention and soluble fiber

The C-word is scary! Read on to learn about 5 cancers that hate soluble fiber and how soluble fiber is a key component to your prevention plan.

Cancer has held steady as the second leading cause of death (behind heart disease) since 1938, with 1 in 3 Americans slated for a diagnosis at some point in their lives. The most common cancer diagnosis include breast, prostate, and lung, although colon, pancreatic and lung cancers account for the highest number of cancer-related deaths. With these stats, prevention is our best course of action and understanding the evidence-based tools to keep cancer at bay can literally be the difference between life and death.

How to eat for prevention

Research is mounting around the critical importance of diet for prevention. As Americans, we’ve moved so far from a health-promoting diet with processed foods boosting sugar, salt, trans fats and inflammatory oils, while forsaking vitamins, minerals and antioxidants. But, one of the often-forgotten downfalls of convenience foods is that the soluble fiber has been stripped out in processing.

Without a conscious focus eating high soluble fiber foods like beans, lentils, nuts and seeds (especially flax, chia, sunflower) oat bran, sweet potato, avocado, Brussels, broccoli, and apples, few Americans are getting the 15-25g soluble fiber/day needed for effective prevention.

The 5 cancers hate soluble fiber and research strongly supports that diets with more soluble fiber (approximately 15-25g) are protective against them:

How does it work?

Eating lots of soluble fiber has widespread impacts on prevention. Studies point to the following benefits that are directly linked to cancer prevention.

Microbiome and gut health

Eating a range of soluble fibers feeds the healthy microbes in your gut which strengthen the gut barrier (no more leaky gut), reducing body-wide inflammation and preventing dangerous microbes from moving into the bloodstream. Research links these factors to reduced risk of all five cancers above.

Natural detox

Soluble fiber binds toxins and bile acids in the intestines and carries them into your toilet. This process is linked to reduced inflammation and better gut, liver, gallbladder and overall health. This process is linked to reduced risk of breast, endometrial, gallbladder and liver cancer.

Hormone balance

Soluble fiber removes harmful and excess estrogen from the body, but it also feeds the gut microbes that encourage estrogen detoxification. Studies directly link these processes to reduced risk of breast and endometrial cancers.

Weigh management

Higher intakes of soluble fiber mean better weight management. These fibers regulate blood sugar balance, help you feel full longer, reduce snacking, and boost satiety. Studies also show that soluble fibers positively impact the microbes in the gut that are linked to healthy body composition. Obesity increases the risk of all 5 cancers above, so boosting soluble fiber for better weight management is a winner for prevention.

How to get 20 grams of soluble fiber every single day

Choose 5 of the following EVERYDAY and take prevention into your own hands!

    • 1 medium size avocado
    • ½ cup black beans
    • ½ cup lima beans
    • 1 cup kidney beans
    • 1 cup Brussels sprouts
    • 1 cup mashed sweet potatoes
    • 1 ½ cup broccoli
    • 1 ½ cup turnips
    • 2 cups cooked carrots
    • 2 tbsp. flax meal
    • 1 tbsp. Florasophy

About Megan Barnett, MS, CNS

Megan Barnett, MS

Megan Barnett, MS, CNS is a clinical nutritionist, research writer, public speaker and educator with over ten years in the field of nutrition science and functional medicine. She co-owns BioLounge, a functional medicine clinic in Portland, Oregon, and she is the co-founder and product developer of Florasophy organic soluble fiber blends. She sits on the board of directors for the American Nutrition Association where she supports the credentialing and professional development of her colleagues while providing leadership in the treatment and prevention of disease using evidence-based nutrition science.