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A diet rich in fruits, vegetables, and other high-fiber foods during adolescence and young adulthood is associated with women having a much lower risk of developing breast cancer, according to a study published Monday in Pediatrics.
The findings are based on a long-term study of 44,000 women who were surveyed about their eating habits in high school.
The women also completed detailed questionnaires about their dietary habits every four years.
Those who reported consuming the highest amount of fiber during high school had a significantly lower risk of developing breast cancer before menopause.
The study recommends at least 28 grams of fiber a day during adolescence to reduce the risk of breast cancer by 16 percent.
Given the known benefits of high-fiber diets and the growing evidence that fiber may play a role in preventing disease, the government’s Dietary Guidelines for Americans say most people do not get enough.
Women are advised to consume 25 grams a day.
Men are advised to consume 38 grams a day.
Healthy high-fiber food choices include apples, pears, raspberries, artichokes, green peas, broccoli, split peas, lentils, beans, whole wheat pasta, whole grain bread, brown rice, bran flakes, and oatmeal.
High fiber snacks inlcude popcorn and edamame.
Agencies/Canadajournal
