Answer to Question 1
Research studies suggest that a high-fiber diet protects against colon cancer. When a large study of diet and cancer examined the diets of more than a half million people in ten countries for several years, the researchers found an inverse association between dietary fiber and colon cancer. People who ate the most dietary fiber (35 grams per day) reduced their risk of colon cancer by 40 percent compared with those who ate the least fiber (15 grams per day). Importantly, the study focused on dietary fiber, not fiber supplements or additives, which lack valuable nutrients and phytochemicals that also help protect against cancer. Plant foodsvegetables, fruits, and whole-grain productsreduce the risks of colon and rectal cancers. Fibers may help prevent colon cancer by diluting, binding, and rapidly removing potential cancer-causing agents from the colon. In addition, soluble fibers stimulate bacterial fermentation of resistant starch and fiber in the colon, a process that produces short-chain fatty acids that lower the pH. These small fat molecules activate cancer-killing enzymes and inhibit inflammation in the colon.
Answer to Question 2
High-fiber and whole-grain foods may help a person to maintain a healthy body weight. Foods rich in fiber tend to be low in fat and added sugars and can therefore prevent weight gain and promote weight loss by delivering less energy per bite. In addition, as fibers absorb water from the digestive juices, they swell, creating feelings of fullness, lowering food intake, and delaying hunger.
Many weight-loss products on the market today contain bulk-inducing fibers such as methylcellulose, but buying pure fiber compounds like this is neither necessary nor advisable. Instead of fiber supplements, consumers should select whole grains, legumes, fruits, and vegetables. High-fiber foods not only add bulk to the diet but are economical and nutritious as well.
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