A nutritionist has urged the public to increase their intake of 10 foods she says are key to reducing the risk of deadly colon cancer.
According to studies, the incidence of the disease, which kills 17,000 people a year in the UK, has increased by 52% among under-50s over the past 30 years.
According to experts, much of this increase can be explained by the lack of fiber in modern diets.
Data from Cancer Research UK suggests that up to one in three colorectal cancers – also called bowel cancer – could be linked to insufficient fiber intake.
Fiber, a part of plant-based foods that cannot be completely broken down by our intestines, helps regulate our digestive system and frequently expels harmful chemicals from the body.
“When we have a slow digestive movement, we leave toxins and unwanted products in the body much longer than necessary, which contributes to the risk of bowel cancer,” nutritionist Jenna Hope told the Telegraph.
Government guidelines recommend consuming 30g of fiber per day, found in leafy green vegetables, legumes and whole grains, per day.
However, recent figures suggest that the average Brit only eats around 18g per day.
Jenna Hope, registered nutritionist and author of How To Stay Healthy, highlighted the foods highest in gut-boosting fiber.
Your browser does not support iframes.
While all fruits and vegetables are a source of fiber, some contain much more than others.
Ms Hope has identified 10 foods that contain a high dose of fiber and will help you reach the recommended intake in no time for a beneficial effect on the gut.
Oats
It’s the breakfast choice of at least one in ten of us every day.
Oats contain 9.1g of fiber per 100g, or 4.6g of fiber, or almost a sixth of your recommended daily intake, in a 50g bowl of porridge.
Porridge is a great way to start the day as it is a good source of insoluble fiber.
This type of fiber can’t be absorbed by your body, so it helps maintain regular bowel movements, Hope explained.
Oats contain 9.1g of fiber per 100g and are the breakfast choice of at least one in ten people each day.
Peas
Peas are an easy weeknight dinner accompaniment, and to top it all off, they contain 5.6g of fiber per 100g, or 4.48g per three heaped tablespoons.
Peas, like oats, are high in insoluble fiber and are part of your daily intake of five peas.
Ms Hope said that where possible we should add legumes like chickpeas and butter beans to our plates as they are an easy way to increase the fiber in any meal.
Prunes
It’s no secret that prunes are packed with fiber: in fact, they contain 7.9 g of fiber per 100 g, or about 5 g per handful.
The fruit contains soluble and insoluble fiber.
Soluble fiber is one that binds to some of the water in the digestive tract and helps bulk up the stool, helping to relieve constipation, Hope explained.
She added that while a sudden increase in your fiber intake may leave you feeling bloated, research suggests that prunes are easy for your system to tolerate after a long-term low-fiber diet.
Prunes contain 7.9g of fiber per 100g, both soluble and insoluble.
Raspberries
Raspberries contain the most fiber of any berry with 5.4 g in a punnet of about 20 berries.
Ms. Hope suggested snacking on them if you don’t have time to cook and need a fiber boost during the day.
Black beans
While all legumes are rich in fiber, black beans are particularly abundant, with 10.3 g per 100 g.
This means you can get more than 20g of fiber, or two-thirds of your daily value, by eating half a can of beans.
These beans, often found in Mexican dishes like refried beans, contain about twice as much fiber as kidney beans and almost three times as much as chickpeas.
Ms Hope added that the dark skin of black beans is rich in heart-healthy anthocyanins, which can help lower blood pressure.
Raspberries contain the most fiber of any berry with 6.8g per 100g. In fact, they contain more, gram for gram, than blueberries, blackberries, strawberries or cherries.
Popcorn
It’s not just a snack for the cinema, popcorn is also rich in fiber with 4g per 25g portion.
A small 25g serving of plain popcorn (about a packet) contains fewer than 120 calories, but more than an eighth of your recommended daily fiber intake.
But Ms Hope warned against buying a bag of microwave popcorn.
To avoid adding salt and sugar, she advised buying the grains and putting them yourself in a pan on the stovetop.
Almonds
Nuts and seeds are generally high in fiber, but almonds are among the best. A large handful contains 5.3g of fiber.
Ms Hope explained that the body does not absorb all the calories in an almond if it is eaten whole rather than sliced or ground.
This is because they contain a high amount of fiber, which makes them less digestible.
Chia Seeds
Just one tablespoon of chia seeds, a trendy health food, contains 4.8 g of fiber.
Found in breakfast guts and smoothies, the seeds can also be added to a bowl of porridge or whole grain toast with peanut butter to increase fiber intake.
These seeds absorb water very well and help bulk up stools, Ms Hope said.
However, she explained that mixing them in a smoothie will break down some of the fiber and make it less beneficial for your gut.
Avocado contains 3.4g of fiber per 100g and is also high in healthy fats.
Lawyer
It’s high in fiber and healthy fats, making it a great food to keep you full throughout the day, Ms Hope said.
It contains 3.4 g of fiber per half avocado.
“The types of fiber found in foods high in fat, protein and carbohydrates are all different, and different types of fiber feed different types of bacteria in your gut,” Ms Hope added.
Sweet potato
Made into mash, chips or wedges, sweet potatoes are another great way to add fiber to your diet with around 6g in one potato.
Ms Hope said it’s best to eat sweet potatoes with the skin on, perhaps as a jacket potato, because that’s where most of the fiber is stored.
The root vegetable contains both insoluble and soluble fiber and research shows that they promote gut microbiome diversity.