Contents:
- Medical Video: Mayo Clinic Minute: Eating for a healthy colon
- Foods containing fiber reduce the risk of death from colon cancer
- Why is that?
- Consumption of fibrous foods is still important
- Tips for increasing fiber intake every day
Medical Video: Mayo Clinic Minute: Eating for a healthy colon
Based on information obtained from the Indonesian Ministry of Health's National Cancer Prevention Committee, there are at least 13 people per 100,000 adult population who have colon cancer. Colon cancer itself is responsible for 9.5
Foods containing fiber reduce the risk of death from colon cancer
The main risk factors for colon cancer are a history of cancer in the family and certain digestive disorders, such as intestinal inflammation, IBD, ulcerative colitis, and Crohn's disease. Even so, people who live an inactive lifestyle (not exercising regularly, eating a high-fat diet, and sitting a lot), smokers, and who are overweight are also at the same risk of getting colon cancer.
A high-fiber diet is suspected to reduce the risk of death from colon cancer. One study reported that every additional 5 grams of fibrous food every day can reduce mortality by 33 percent in people who have colon cancer, rather than those who do not eat fiber at all or just a little.
Why is that?
Why foods containing fiber can reduce the risk of death from cancer is not yet known. But many health experts believe this has something to do with increasing the metabolism of the body.
Fiber is a content of vegetable-based foods that cannot be digested or absorbed by the body. In the intestine, fiber works to bind water and facilitate digestion. Foods containing fiber also help reduce LDL bad cholesterol and control blood sugar levels. In addition, eating foods that are high in fiber can reduce weight so you prevent obesity, because it helps you feel full longer. The overall health of the body is better overall which is believed to be able to slow the severity of the development of cancer cells in the body.
However, an article in the Nutrition Source column on the Harvard School of Public Health page expresses its objection. Although it does indeed reduce the risk of death from colon cancer, the difference in numbers is actually not as big as heralded.
Consumption of fibrous foods is still important
Changes in diet are important things to do during treatment and cancer recovery. Replace your high-fat foods with foods that contain fiber, such as vegetables and fresh fruits. Moreover, natural fiber intake is still better than consuming fiber in the form of supplements or vitamins.
Here are sources of high fiber foods that you can put in your diet every day:
- Avocado. Per 100 grams of avocados contains about 6.7 grams of fiber.
- Apple. One medium size apple contains fiber as much as 4.4 grams.
- Medium-sized pears contain 5.5 grams of fiber.
- Berries, such as strawberries and raspberries, include high fiber fruits. For example, in 100 grams of raspberries there are 6.5 grams of fiber.
- Bananas, besides being a source of vitamin C, vitamin B6, and potassium, the fiber possessed by bananas is 3.1 grams in one medium-sized banana.
- Broccoli. Per 100 grams of green vegetables you can find 2.6 grams of fiber.
- Carrot. In 100 grams of carrots there are 3.4 grams of fiber.
- Spinach, per 100 grams of spinach contains 2.2 grams of fiber.
- Red beans. Per 100 grams of red beans contain about 7 grams of fiber.
- Almonds, containing 3.5 grams of fiber per 23 almonds.
- Whole wheat, per 100 grams of oat enriched with 10.6 grams of fiber.
- Brown rice. Per 190 grams of brown rice has 3.5 grams of fiber.
Tips for increasing fiber intake every day
- Choose products that are minimally processed, such as whole wheat bread and brown rice compared to plain white rice
- Try not to peel the fruit and vegetable skin, because the skin contains high amounts of fiber
- To prevent digestive disorders after eating vegetables and fruit, it is recommended to drink large amounts of water
- Replace your sweet snack with fresh fruits and vegetables
- Try to include fruits and vegetables in each food consumed
