Fiber Tips to Reduce Colon Cancer Risk

Doctor Shares Simple High-Fiber Tips to Help Reduce Colon Cancer Risk

Colorectal cancer is rising among younger adults, and doctors say one simple nutrient could play a key role in lowering risk: fiber.

According to physician Bea Bakshi, increasing fiber intake is one of the easiest ways people can support gut health and potentially reduce the risk of bowel cancer.

Yet many Americans aren’t getting enough. Health experts recommend about 25–34 grams of fiber daily, but more than 90% of Americans fall short.

The good news? Adding fiber doesn’t require a complete diet overhaul. Small changes can make a meaningful difference.

Start With Nuts and Seeds

One of the simplest ways to increase fiber intake is by adding small ingredients to foods you already enjoy.

Bakshi recommends mixing chia seeds or flaxseeds into yogurt, oatmeal, or smoothies. These nutrient-dense seeds provide fiber along with healthy fats and other beneficial nutrients.

Nuts such as almonds, walnuts, and cashews are also good sources of fiber and make an easy snack option.

Add More Beans and Legumes

Beans are among the most affordable and nutrient-packed foods available.

Legumes like lentils, chickpeas, and black beans contain 12 to 15 grams of fiber per cup, making them a powerful addition to soups, salads, or stews.

They also provide plant-based protein and can help reduce reliance on ultra-processed foods, including processed meats that researchers link to increased cancer risk.

Choose Whole Grains Instead of Refined Ones

Switching refined grains for whole grains is another simple strategy.

Instead of white bread, pasta, or sugary cereals, Bakshi suggests options such as oatmeal, whole-grain bread, and whole-grain pasta.

Even air-popped popcorn counts as a whole grain and can serve as a fiber-rich snack when lightly seasoned.

Reach for Fiber-Rich Fruits

Fruit can also contribute significantly to daily fiber intake.

Berries—especially raspberries and blackberries—are among the highest-fiber fruits, offering around 8 grams of fiber per cup.

Apples and pears are also excellent choices when eaten with the skin, which contains much of the fruit’s fiber.

Blend a Fiber-Packed Smoothie

For busy days, Bakshi recommends a smoothie that delivers nearly an entire day’s fiber in one drink.

Her go-to recipe includes raspberries, kiwi (with the skin), banana, chia seeds, flaxseed, avocado, and almond or oat milk. The combination provides roughly 30 grams of fiber.

Unlike fruit juice, smoothies keep the fiber intact, making them a convenient way to support digestive health.

While fiber alone cannot prevent colorectal cancer, doctors say building a fiber-rich diet is one of the most practical steps people can take to support long-term gut health.