"Increasing fiber is really, really important for prevention of bowel cancer. Many people think increasing fiber requires completely changing their diet, but in reality, small additions to meals you already enjoy can quickly increase your intake."
"Nutrient-dense seeds like chia and flax are rich in fiber and other nutrients. Nuts like almonds, walnuts, and cashews are another accessible source of fiber and healthy fats, making them a great snack or salad topping."
"Lentils, black beans, and chickpeas are versatile cooking staples that each pack 12 to 15 grams of fiber per cup. Beans are packed with protein, too. Adding them to a hearty soup, stew, or salad makes them accessible."
Colorectal cancer rates are rising among younger adults, making it the leading cancer cause of death for Americans under 50. Fiber plays a crucial role in gut health and cancer prevention, yet over 90% of Americans fail to meet the recommended daily intake of 25-34 grams. Small dietary modifications can significantly increase fiber consumption without requiring complete diet overhauls. Practical strategies include adding nuts, seeds, and legumes to existing meals. Chia seeds, flax seeds, almonds, walnuts, and cashews provide fiber and additional nutrients. Legumes like lentils, black beans, and chickpeas offer 12-15 grams of fiber per cup and serve as budget-friendly, protein-rich options for soups, stews, and salads.
Read at Business Insider
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