This Nutrient Protects Against Cancer. Here’s How to Get Enough of It

Fiber Is Your Friend: In January, the American Cancer Society reported that colorectal cancer is now the leading cause of death by cancer in Americans under 50. A shocking one in five people who are diagnosed with colorectal cancer are under the age of 55, per some reports. While the exact cause of the increase remains unknown, research consistently links a low fiber diet to multiple types of cancer, including colon and rectal cancer. Yet, people keep ignoring the warning calls that we as a society really need to bump up our fiber intake. 

The Benefits: Adequate fiber intake is linked to a long list of health benefits, including reduced risk of cardiovascular disease, improved blood sugar control, a healthy weight, and a longer lifespan. Not to mention the day-to-day benefit of regular bowel movements — no one likes to be constipated. 

How to Do It: At the risk of oversimplifying, eat more fruits and vegetables. We know — easier said than done. Think about “anchoring” each plate with a serving of produce, and sprinkle more in where you can. Think berries on your oatmeal; flaxseeds on your salad; a few leaves of spinach on your sandwich. Also, swap refined grains for whole grains — white bread for wheat bread, white rice for brown rice, and so on.