Unfortunately, over 150,000 people every year don’t pay attention to their colon’s health until it’s too late. Your colon is one of those behind-the-scenes players in your health story, quietly doing its job every day. But we spotlight it during Colorectal Cancer Awareness Month—and for good reason.
Colorectal cancer is the second leading cause of cancer-related deaths in the U.S., yet it’s often preventable. One of the simplest, most natural ways to guard against it? Fiber.
Let’s explore how some simple dietary changes can make a difference.
Fiber Is More Than Meets the Eye
You’ve probably heard that fiber helps you stay regular. That’s true. But its benefits go way beyond the bathroom.
Fiber gently scrubs your colon walls and keeps things moving smoothly through your digestive tract. As it does this, fiber sweeps away waste and carcinogens. Think of fiber as a natural broom, getting rid of inflammation and abnormal cell growth that could be the early signs of colon cancer.
But here’s where it gets really interesting: fiber feeds the good bacteria in your gut. These tiny microbes break it down into short-chain fatty acids. These acids have been shown to reduce inflammation and may even fight off cancer cells. So, yes—fiber is doing a whole lot more than just helping you poop.
Where to Find Fiber for Your Diet
Let’s clear something up. Fiber isn’t hiding in your morning breakfast bar or sugary cereal claiming to be “heart-healthy.” You’ll find the real magic in unprocessed, plant-based foods. The closer it looks to how it grew in nature, the better.
Whole fruits. Vegetables. Beans. Lentils. Nuts. Seeds. And good old-fashioned whole grains.
There are two kinds of fiber—soluble and insoluble—and your body loves both.
Soluble fiber slows things down, creating a gel-like consistency that helps control blood sugar and lower cholesterol. You’ll find it in oats, apples, sweet potatoes, and avocados.
Insoluble fiber, on the other hand, keeps everything moving. It helps food pass through your digestive system more efficiently. Think leafy greens, whole wheat, and brown rice.
Why Fiber Matters for Cancer Prevention
So, just how much fiber do you need in your life to take the right steps toward colon cancer prevention? According to the American Institute for Cancer Research, it is recommended that people eat at least 30 grams of fiber daily to reduce the risk of cancer.
According to the AICR, a 10-gram increase in dietary fiber can create a 7% increase in protection against colon cancer.
Fiber also promotes a healthier gut microbiome, resulting in a lower chance of inflammation. This is very helpful in the proactive fight against colon cancer, as chronic inflammation is linked to increased cancer risk.
Finally, fiber keeps your bowels regular. This reduces bodily strain and prevents toxins from lingering in your system.
The result? A healthier overall colon.
Small Changes, Big Payoff
So, does this mean you have to make an entire overhaul in your eating habits? We’re not asking you to flip your diet upside down overnight. But maybe today’s the day you swap white rice for quinoa. Or toss a handful of spinach into your eggs. Add black beans to your Taco Tuesday.
A happy life is about the little things, and making small changes to your diet that include more fiber will contribute to overall health improvements.
And if you’re not used to a lot of fiber? Ease into it. Your body needs time to adjust. Increase your fiber intake slowly, and drink plenty of water to keep things running smoothly.
Real Talk from Real People
At Digestive Health Centers of Texas, we’ve seen firsthand how dietary changes can change lives. We’re not here to push fads or guilt you into eating kale chips. We’re here because we care—because prevention really does start on your plate.
Our physicians have walked with patients through every step of their digestive health journey. We’ve performed thousands of screenings. We’ve had hard conversations. And we’ve celebrated recovery stories, all because someone took that first step and scheduled a colonoscopy—or started eating a little more fiber.
Prevent Colorectal Cancer This March With Digestive Health Centers of Texas
This month is your reminder. Colorectal Cancer Awareness Month is about education, action, and yes, maybe even a little grocery list update.
Let’s make the first big push against colon cancer and add some more fiber to your daily diet. It’s easy to start! The next time you’re at the store, grab the broccoli, get the berries, and reach for the brown rice. Try to think of these changes as overhauling your next meal, not your entire life.
If you’re 45 or older or have a family history of colorectal cancer, talk to us about getting screened. It’s fast. It’s safe. And it could save your life.
Schedule a screening with Digestive Health Centers of Texas today. Your colon will thank you. So will the people who love you.