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Three servings of fibre 'reduces colorectal cancer risk'

Friday, 11 November 2011 10:10 AM

Up your fibre intake to reduce risk of colorectal cancer, a new report published on BMJ.com recommends. People with a family history of colorectal cancer should have at least three servings of wholegrain bread or cereals, or oatmeal, brown rice or porridge, per day.

Fibre also reduces your risk of cardiovascular disease, type 2 diabetes and obesity.

Although the idea that dietary fibre reduces the risk of colorectal cancer has been around for nearly 40 years, studies attempting to explain the association have not had consistent results.

Colorectal cancer is the third most common cancer worldwide with 1.2 million new cases diagnosed each year. A team of UK and Dutch researchers analysed the results of 25 prospective studies involving almost two million participants. 

While overall reductions in risk of colorectal cancer were small, there was a clear gradient in risk associated with the amount of dietary fibre. Compared with the lowest levels of fibre intake, each 10 g/day increase in intake of total dietary fibre and cereal fibre was associated with a 10% reduction in risk of colorectal cancer. Adding three servings (90 g/day) of whole grains was associated with about a 20% reduction.

"In summary, our meta-analysis suggests that a high intake of dietary fibre, particularly from cereal and whole grains, is associated with a reduced risk of colorectal cancer," they conclude. 

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Fibre intake 'protects against obesity, diabetes, colon cancer'

Fruit, vegetables, wholegrains, beans and pulses are all great sources of fibre. And while they improve digestion, did you know about the other health benefits? A health review by scientists in India looked at fibre intake over the past few decades.

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 Use olive oil for healthier cooking

Olive and sunflower oil 'not linked to heart disease'

Olive oil and sunflower oil in moderation is a healthy way to cook. New research published on BMJ.com, based on a large study in Spain, found that eating food fried in olive or sunflower oil is not linked to heart disease or premature death.

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