The #1 Diet Change to Lower Your Cancer Risk, According to Experts
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.”
How can fiber help lower cancer risk?
A high-fiber diet has a direct correlation to better gut health, Tufano-Sugarman says.
