Tag Archives: Fiber

Friday Focus: Fiber and Colorectal Cancer Prevention

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haricot beans, lentil and riceToday kicks off National Colorectal Cancer Awareness Month, and you’ll be hearing a lot about the diseases’ symptoms, risk factors and screening guidelines in the news. This is only as it should be; these messages need to get out there and be heard if we hope to raise awareness of colorectal cancer, increase its early detection, and ultimately save lives.

But there’s a vital message that doesn’t make the headlines, a key component of colorectal cancer prevention that too often gets lost in the focus on screenings and symptoms.  And that’s this:

We can cut the number of colorectal cancers in half. Starting today. Simply by making healthier everyday choices.

Throughout March, the AICR Blog will set aside each Friday to focus on one of those healthy changes. Today, let’s take a closer look at the evidence on fiber and colorectal cancer risk.

What’s The Link? Continue reading →

Fiber-Filled Vegetable Soup

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Minestrone_161 KBPerfect for Cancer Prevention Month, our excellent Health-e-Recipe for Very Vegetable Minestrone is teeming with anti-cancer compounds from seven vegetables and two kinds of beans, plus barley, fresh herbs and garlic.

We hear a lot about eating fewer unhealthy foods for better health, but this soup invites you to eat more cancer-fighting foods. AICR’s expert report recommends eating more of a variety of vegetables, fruits, whole grains and legumes such as beans to reduce cancer risk.

Why? Each kind of plant food in this dish provides vitamins and phytochemicals that work together like a safety net to protect your cells from damage that may lead to cancer. Vegetables, beans and whole grains like barley also contain lots of fiber. One serving of this Minestrone contains a whopping 13 grams of fiber per serving. That’s not only great for cancer prevention – it contributes to heart health and diabetes prevention, too.

So spoon up some steaming Vegetable Minestrone to fortify your health. For more delicious cancer-fighting recipes, visit the AICR Test Kitchen. Click here to subscribe to our weekly Health-e-Recipe.

Creamy Vegetable Curry

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chickpea curry_x163 KBIn honor of National Cancer Prevention Month, our Healthy-e-Recipe for Creamy Chickpea Curry puts butternut squash and chickpeas together with rutabaga in a tasty cancer-fighting curry.

Rutabagas are a cruciferous vegetable, like the broccoli you’ll also find in this recipe. Both provide plenty of sulforaphane, a powerful phytochemical. The antioxidant beta-carotene in the squash and carrot, plus organosulfides in the onion and garlic and protective compounds in the spices add up to a very healthy dish. Red bell pepper adds vitamin C.

The taste is enhanced with buttery-tasting chickpeas, which add even more fiber to that of the vegetables. Fiber is identified in AICR’s Continuous Update Project as strongly linked to reduced risk for colorectal cancer. This curry’s ingredients are brought together with delicious coconut milk, a healthy substitute for butter or cream.

Serve this dish over brown rice to get the most fiber. For more delicious cancer-fighting recipes, visit the AICR Test Kitchen. Click here to subscribe to our monthly Health-e-Recipes.