Adolescent Fiber Intake Fights Breast Cancer Later
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Previous studies of fiber intake and breast cancer have had a difficult time firmly landing in the realm of statistical significance. None so far, however, have examined diet during adolescence or early adulthood, a period when breast cancer risk factors appear to be particularly important.

Because high fiber consumption—diets rich in broccoli, legumes, nuts, whole grains, fruit with skin and the like—is relatively subject to self-oversight, the Pediatrics study also adds important information about one of the few modifiable risk factors for breast cancer.

A high-fiber diet should aim for the high end of public health recommendations. The Mayo Clinic says women should try to eat at least 21 to 25 grams of fiber a day, and men should aim for 30 to 38 grams a day. The following chart lists some of the highest fiber foods.

The Mayo Clinic Chart of High-fiber Foods

Fruits Serving size Total fiber (grams)*
Raspberries 1 cup      8.0
Pear, with skin 1 medium 5.5
Apple, with skin 1 medium 4.4
Banana                  1 medium 3.1
Orange 1 medium 3.1
Strawberries (halves) 1 cup      3.0
Figs, dried 2 medium 1.6
Raisins 1 ounce (60 raisins) 1.0
     
Grains, cereal and pasta Serving size Total fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup 6.3
Barley, pearled, cooked                 1 cup 6.0
Bran flakes 3/4 cup                   5.5
Oat bran muffin                  1 medium 5.2
Oatmeal, instant, cooked 1 cup 4.0
Popcorn, air-popped 3 cups 3.6
Brown rice, cooked 1 cup 3.5
Bread, rye 1 slice 1.9
Bread, whole-wheat 1 slice 1.9
     
Legumes, nuts and seeds Serving size Total fiber (grams)*
Split peas, boiled 1 cup 16.3
Lentils, boiled 1 cup 15.6
Black beans, boiled 1 cup 15.0
Lima beans, boiled 1 cup 13.2
Baked beans, canned, cooked 1 cup 10.4
Almonds 1 ounce (23 nuts) 3.5
Pistachio nuts 1 ounce (49 nuts) 2.9
Pecans 1 ounce (19 halves) 2.7
     
Vegetables Serving size Total fiber (grams)*
Artichoke, boiled 1 medium 10.3
Green peas, boiled 1 cup 8.8
Broccoli, boiled                  1 cup 5.1
Turnip greens, boiled 1 cup 5.0
Brussels sprouts, boiled                1 cup 4.1
Sweet corn, boiled 1 cup 3.6
Potato, with skin, baked                1 small 2.9
Tomato paste, canned 1/4 cup                   2.7
Carrot, raw 1 medium 1.7

*Fiber content can vary among brands.
Source: USDA National Nutrient Database for Standard Reference, Release 27

Pediatrics, Mar. 2016, http://pediatrics.aappublications.org/content/early/2016/01/28/peds.2015-1226

The Mayo Clinic, Chart of High-fiber Foods, http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948

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