8 dishes rich in fiber to prevent colorectal cancer

Colorectal cancer may be related to lifestyle factors. In particular, a diet low in fiber, high in meat, less physical activity, drinking a lot can increase the risk of this disease. Eating a lot of fat, meat, low fiber can affect the integrity of colon cells. Fiber promotes regular intestinal motility, increases frequency and dilute fertilizer. Therefore, they support the body to eliminate toxic chemicals from the intestine.

Bacteria in the intestine exposed to fiber that produces butyrate have the function of maintaining cell health in the intestine, reducing tumor growth ability. Here are 8 fiber -rich foods that should be eaten daily to prevent colon cancer.

100 g of broccoli There are 2.6 g of fiber. This is a vegetable family with cancer properties thanks to both soluble and insoluble fiber. Cauliflower also has sulforaphane – a compound that can effect against cancer cells.

Soybean Can be processed into many delicious dishes such as tofu, tempeh, miso. They are also rich in soluble fiber as well as insoluble to support intestinal health. 100 g of soy has 6 g of fiber.

Lentil Not only is the source of abundant nutrients but also rich in fiber, adding energy to beneficial bacteria in the gut. The fiber content of 100 g of lentils is 7.9 g.

Whole grains Such as brown rice, quinoa seeds, barley, whole wheat contain essential fiber sources, support digestion, limit the risk of colon cancer. These cereals also adjust blood sugar levels, improving intestinal health in general.

Eat an apple Every day, supplement pectin (a soluble fiber) promotes intestinal health, regulating intestinal motility. Eat apples to not remove the soluble fiber in this part.

Artichoke There are 5.4 g of fiber on the 100 g diet, containing inulin is a prebiotic fiber that supports the growth of beneficial intestinal bacteria. This helps maintain a healthy digestive system, contributing to reducing the risk of colon cancer.

Navy There is white color, much smaller size than conventional beans. They are also high in fiber (about 10.5 g of fiber on 100 g diets) and abundant protein. Add naval beans to salads, curry or stew to increase the amount of fiber for the body.

Nuts, Especially walnuts, providing abundant fiber and unsaturated fat. 100 g of walnuts has 6.7 g of fiber. This seed also contains antioxidants and polyphenols, preventing colon cancer by reducing inflammation as well as oxidation stress.