Cancer prevention diet tip #2: Bulk up on fiber

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Offline sadia_haque

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Cancer prevention diet tip #2: Bulk up on fiber
« on: April 15, 2014, 07:28:08 PM »
Cancer prevention diet tip #2: Bulk up on fiber

Cancer prevention diet tip #2 – Bulk up on fiberAnother benefit of eating plant-based foods is that it will also increase your fiber intake. Fiber, also called roughage or bulk, is the part of plants (grains, fruits, and vegetables) that your body can’t digest. Fiber plays a key role in keeping your digestive system clean and healthy. It helps keep food moving through your digestive tract, and it also moves cancer-causing compounds out before they can create harm.

Fiber is found in fruits, vegetables, and whole grains. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, sugar, or “white” foods like white bread, white rice, and pastries.
Simple ways to add more fiber to your diet:

    Use brown rice instead of white rice
    Substitute whole-grain bread for white bread
    Choose a bran muffin over a croissant or pastry
    Snack on popcorn instead of potato chips
    Eat fresh fruit such as a pear, a banana, or an apple (with the skin)
    Have a baked potato, including the skin, instead of mashed potatoes
    Enjoy fresh carrots, celery, or bell peppers with a hummus or salsa, instead of chips and a sour cream dip
    Use beans instead of ground meat in chili, casseroles, tacos, and even burgers (bean burgers can taste great)

High-fiber, cancer-fighting foods

Whole grains
   

whole-wheat pasta, raisin bran, barley, oatmeal, oat bran muffins, popcorn, brown rice, whole-grain or whole-wheat bread

Fruit
   

raspberries, apples, pears, strawberries, bananas, blackberries, blueberries, mango, apricots, citrus fruits, dried fruit, prunes, raisins

Legumes
   

lentils, black beans, split peas, lima beans, baked beans, kidney beans, pinto, chick peas, navy beans, black-eyed peas

Vegetables
   

broccoli, spinach, dark green leafy vegetables, peas, artichokes, corn, carrots, tomatoes, Brussels sprouts, potatoes

Offline drkamruzzaman

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Re: Cancer prevention diet tip #2: Bulk up on fiber
« Reply #1 on: May 11, 2014, 05:17:35 PM »
Informative post. We should take high fibre containing food.
Dr. Md. Kamruzzaman
Assistant Professor
Department of Natural Sciences
Faculty of Science & Information Technology
Daffodil International University

Offline kwnafi

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Re: Cancer prevention diet tip #2: Bulk up on fiber
« Reply #2 on: July 16, 2014, 09:26:56 PM »
Excellent post
Kawser Wazed Nafi
Lecturer, CSE department
Daffodil International University
nafi.cse@daffodilvarsity.edu.bd