Dietary Fibre and Prostate Cancer Risk

"Dietary Total and Insoluble Fiber Intakes Are Inversely Associated with Prostate Cancer Risk" according to a new study published in the Journal of Nutrition1.

Western countries have an approximately six times greater incidence of prostate cancer than do non-western countries. Although some of this discrepancy may be due to differences in cancer detection and in lifespan, it is thought that differences in the western diet and lifestyle may contribute to the development of this cancer. However, evidence concerning the causes remains elusive. A new study from France has identified an association between one type of dietary fiber, insoluble fiber, and a lower risk of prostate cancer.

To read about the results of the study click here

Foods rich in insoluble fibre are: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

Tips on getting more fibre into your diet2:
  • Eat more whole fruit instead of fruit juice.
  • Read labels. Look for the word "whole” before any grains on the ingredient list and check the number of grams of dietary fiber on the nutrition facts panel of packages to select high-fiber foods.
  • Start your day with a bowl of bran or other high-fiber cereal that contains at least five grams of fiber per serving.
  • Snack on raw vegetables.
  • Add legumes, seeds, and nuts into soups, salads, and stews.
  • Replace refined white bread, pasta, and rice with whole-grain products.
  • Eat a vegetarian meal at least once a week.

1. Dietary Total and Insoluble Fiber Intakes Are Inversely Associated with Prostate Cancer Risk J. Nutr. 2014 144: 4 504-510; first published online February 19, 2014.
Dietary Fiber: Insoluble vs. Soluble. WebMD 2014; Kathleen M. Zelman, MPH, RD, LD
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