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Eat This to Reduce Breast Cancer Risk

Medically reviewed in December 2020

Considering the blood sugar, cholesterol, digestive and appetite-controlling effects of fiber, who wouldn't sing its praises? Well, get ready to hum another bar for high-fiber diets. Dietary fiber may help reduce breast cancer risk. 

A Clear Link
After analyzing data from 10 large studies, researchers found a clear connection between dietary fiber consumption and risk of breast cancer, which is the most common type of cancer in women. In reviewing the research they discovered that women on high-fiber diets were 11% less likely to develop breast cancer than those with the least. So, ladies, are you getting 30 to 35 grams of fiber a day?

How to Get There
If you eat about 2,000 calories a day, here's what you can do to consume at least 30 grams of fiber:

  • Grab a cup of oatmeal (4 grams) with a half a cup of raspberries (4 grams) for breakfast.
  • Snack on an ounce of almonds in the afternoon (3.5 grams).
  • For dinner, have a medium-sized baked potato with the skin (5 grams), and top it with half a cup of black beans (8 grams) and a cup of cooked spinach (6 grams).

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