Fiber and Whole Grains

Eating a high-fiber diet rich in whole grains may help reduce the risk of colon cancer.
A huge new study that involved nearly 2 million people found that boosting your intake of high-fiber whole grains, like brown rice, barley and wheat, reduces the risk of colo-rectal cancer. The second-leading cancer killer in the U.S., colo-rectal cancer claims the lives of more than 50,000 Americans each year.
According to the study, eating three and a quarter ounces of whole grains a day was associated with about a 20 percent lower risk. But that’s not the only reason to choose high-fiber foods. Research shows that a diet filled with fiber-rich foods may also reduce the risk of heart disease, diabetes and obesity — and, possibly, the overall risk of death. Fiber helps improve digestion and the absorption of nutrients, and it helps control the appetite by keeping you full for longer.
The amount of fiber you should be getting each day depends upon your age and gender. Men 50 years of age and younger should consume at least 38 grams a day, while men over 50 should aim for at least 30 grams daily. Women 50 years of age and younger should consume at least 25 grams of fiber per day; those over 50 should aim for at least 21.