Fortune Well February 11, 2025
Lifestyle
According to the American Association for Cancer Research, 40% of all cancers can be preventable through lifestyle changes. And in the U.S., 20% of cancer diagnoses are related to excess body weight, unhealthy dietary patterns, alcohol intake, and physical inactivity.
One of the most controllable factors in lowering cancer risk is your eating habits: Of the American Institute for Cancer Research’s 10 cancer prevention recommendations, six are based on diet. But while following a healthy dietary pattern is key, experts say that most Americans are missing out on one vital nutrient that could drastically impact your risk of developing cancer: fiber.
“If people are thinking about, ‘How can I optimize my health and reduce my risk of cancer,’ fiber is what we should be focusing on,” says Dr. Amy Comander, Medical Director of Mass General Cancer Center-Waltham.
The U.S. Dietary Guidelines recommend that women consume 22 to 28 grams of fiber per day, and men consume 28 to 34 grams of fiber per day. The American Society for Nutrition estimates that only 5% of men and 9% of women are hitting that target, with Americans overall only getting 10 to 15 grams of fiber per day on average.
“Diet has a big impact on our wellness in general,” says Dr. Andrea Tufano-Sugarman, gynecologic medical oncologist at Memorial Sloan Kettering Cancer Center. “I tell my patients, food is medicine.”
A high-fiber diet has a direct correlation to better gut health, Tufano-Sugarman says.
“The more fiber you eat—the more fruits, vegetables, legumes, whole grains—the more diverse your microbiome is,” says Tufano-Sugarman. That helps lower your risk of cancer—especially colorectal cancers—by reducing the risk of chronic diseases and inflammatory illnesses in your gastrointestinal tract, she adds.
Improving your gut health can also strengthen your immune system, says Dr. Nigel Brockton, Vice President of Research at the American Institute for Cancer Research (AICR). A stronger immune system will give your body the tools to fight off potentially cancerous cells, he says.
Plant-based foods like whole grains, fruits, vegetables, beans, nuts, and seeds, are rich in fiber and can also help lower your risk of obesity another major risk factor for cancer, Brockton points out.
That’s because plant-based foods are naturally lower in calories, while the fiber in them helps keep you fuller longer. That lessens the chances of you eating too many calories, Brockton says, while allowing you to fill up on whole foods over ultra-processed foods, such as deli meat and packaged snacks, which the AICR has linked to increased risk of several cancers.
Experts Fortune spoke to agreed that a plant-based, fiber-rich diet that limits or cuts out alcohol, red meat, and processed meat is your best bet to help prevent cancer.
Here are expert-backed tips for easily upping your fiber intake:
An easy mantra to follow that Comander tells her patients is coined by Food Rules author Michael Pollan: “Eat food, not too much, mostly plants.”
Stay up to date on the latest real estate trends.
Buyer
April 22, 2025
Mortgage applications for new home purchases during March was up 5.5% year-over-year and up 14% month-over-month, according to data from the Mortgage Bankers Associati… Read more
Lifestyle
April 22, 2025
It’s official: Traditional turf lawns are getting a botanical makeover, and red creeping thyme (Thymus serpyllum 'Coccineus') is leading the trend.
Buyer
April 22, 2025
According to Realtor.com, the best week to list your house this year was April 13–19.
Buyer
April 21, 2025
If buying a home is on your radar – even if it’s more of a someday plan than a right now plan – getting pre-approved early is still one of the smartest moves you can m… Read more
Lifestyle
April 21, 2025
With all the bad news about how technology affects the brains of kids and teens—as it’s associated with higher rates of depression, anxiety, cognitive delays, insomnia… Read more
Seller
April 21, 2025
Unfortunately, a lot of sellers today are setting their asking price too high.
We Guide Homeowners through the complicated process of selling their home using our 4 Phase Selling Process and 3 Prong Marketing Strategy that alleviates their stress and moves them effortlessly to their next destination. Schedule a 15 Minute Complimentary Strategy Session Today