Fiber may lower chances of prostate cancer
Earlier lab studies suggest fiber is protective, but few human studies have tested for a link to prostate cancer. In this study, 3,313 men recorded their daily diets while not taking fiber supplements. After 12 years of follow-up, researchers found that, compared to those with the lowest levels, men consuming the highest levels of fiber were 53 percent less likely to have developed prostate cancer. The range from high to low was 30.7 grams of fiber to 13 grams of fiber per day.

Doctors said the greatest benefit came from insoluble fiber, which repels water and adds bulk to the stool, helping food pass more quickly through the stomach and intestines. The best sources for insoluble fiber are whole wheat and whole grains, wheat bran, nuts and seeds, cabbage, celery, green beans, dark leafy vegetables, raisins, grapes, and root-vegetable skins.

Reference: J Nutr. 2014 Apr; 144 (4): 604-10.
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