Getting more fiber from fiber supplements (powders and pills), cereals, fruits, veggies (including beans), nuts, and whole grains may not only reduce your risk of breast cancer, but also stop breast cancer progression.

Scientists believe fiber may lower breast cancer risk in several important ways. Some studies have found that fiber reduces the amount of cancer-causing hormones, including reducing estrogen levels in premenopausal women, menopausal women, and breast cancer survivors [1-3]. A recent medical study found that high fiber intakes were associated with a 42% lower risk of postmenopausal breast cancer when comparing women with the highest amount of fiber consumption to women with the lowest amount [4]. Getting enough is very important, so aim for 30 or more grams of soluble fiber every day. You have to plan ahead to eat this amount. I blend a fiber powder into my daily protein shake. Raspberries, pears and apples are three of the best fiber-rich fruits. Oatmeal, corn, beans, nuts, and popcorn are tasty ways to get more. Chewable fiber pills are easy. Drink plenty of fluids when eating fiber. Because a high-fiber diet also helps you lose weight, it is wise to start adding fiber to your anti-breast cancer regimen now.

References:

1. Wayne SJ, Neuhouser ML, Ulrich CM, Koprowski C, Baumgartner KB, Baumgartner RN, McTiernan A, Bernstein L, Ballard-Barbash R. Dietary fiber is associated with serum sex hormones and insulin-related peptides in postmenopausal breast cancer survivors. Breast Cancer Research and Treatment 2008; 112:149-158.

2. Forman MR. Changes in dietary fat and fiber and serum hormone concentrations: nutritional strategies for breast cancer prevention over the life course. Journal of Nutrition 2007; 137(Suppl 1):170S-174S.

3. Rock CL, Flatt SW, Thomson CA, Stefanick ML, Newman VA, Jones LA, Natarajan L, Ritenbaugh C, Hollenbach KA, Pierce JP, Chang RJ. Effects of a high-fiber, low-fat diet intervention on serum concentrations of reproductive steroid hormones in women with a history of breast cancer. Journal of Clinical Oncology 2004; 22:2379-2387.

4. Mattisson I, Wirfalt E, Johansson U, Gullberg B, Olsson H, Berglund G. Intakes of plant food, fibre, and fat and risk of breast cancer – a prospective study in the Malmo Diet and Cancer cohort. British Journal of Cancer 2004; 90:122-127.

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