March marks the start of Colorectal Cancer Awareness Month!
As we dive into March, let's turn our attention to something crucial: colorectal cancer awareness.
Did you know that what you eat plays a significant role in reducing your risk of this type of cancer? One key nutrient that often takes the spotlight in this discussion is fiber.
What is fiber?
Fiber is an indigestible carbohydrate and comes in two forms: soluble and insoluble, both of which are essential for our digestive health. Soluble fiber, found in foods like oats, beans, and apples, dissolves in water to form a gel-like substance, which helps regulate blood sugar and lower cholesterol levels. On the other hand, insoluble fiber, found in whole grains, nuts, and vegetables, adds bulk to our stool, promoting regular bowel movements and preventing constipation.
Why is fiber particularly relevant during Colorectal Cancer Awareness Month?
Well, it turns out that a high-fiber diet can significantly reduce the risk of developing colorectal cancer.
How does it work?
Fiber speeds up the transit of waste through the colon, minimizing the time that harmful substances spend in contact with the colon lining. Moreover, fiber promotes a healthier gut microbiome, which in turn can influence our immune system and inflammation levels, potentially reducing the risk of cancerous growths.
How can we ensure we’re getting enough fiber in our diet?
It’s simple! Load up on fruits, vegetables, whole grains, legumes, nuts, and seeds. Aim for at least 25-30 grams of fiber per day, but remember to increase your intake gradually to avoid digestive discomfort. And don’t forget to hydrate—fiber works best when accompanied by plenty of water.
Here are some high fiber recipes!
Roasted Brussel Sprouts with Pecans
Looking for the perfect healthy side dish? Look no further than this Brussels sprouts with pecans and brown sugar recipe.
Oatmeal with Blueberries, Sunflower Seeds, and Agave
Packed with sweet blueberries and the natural goodness of agave, it’s the perfect blend of flavor and nutrition to kickstart your day.
Nutty Superfood Breakfast Bites
These are everything an energy bar should be: packed to the brim with nuts, seeds, and dried fruit.
Beef Lentil Soup
Brimming with tender beef, wholesome lentils, and aromatic spices, it’s a soul-warming bowl that’s both satisfying and nutritious.
Cucumber Chickpea Mediterranean Salad
Bursting with crisp cucumbers, protein-packed chickpeas, and zesty flavors, it’s a delightful dish that’s as easy to make as it is delicious to enjoy.
Green Smoothie
Combining nutrient-rich spinach, apple, and ripe pear, this smoothie offers a revitalizing and invigorating start to your day, promoting a healthy lifestyle.
– Jasmine Price, GatorCare Intern
Want more?
Check out our previous edition of Food for Thought!
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