Table of Contents
- The Second Deadliest Cancer
- The Benefits of Fibre
- Types of Fibre
- Insoluble Fibre: The Stool Savior
- Soluble Fibre: Helps You Feel Full
- High Fibre Recipes
- FAQ
IT IS the second most lethal cancer in the UK, taking the lives of over 16,000 individuals each year.
Doctors are increasingly concerned as cases are rising among those under 50. So, what can be done? While research investigates the reasons behind this trend, there's one straightforward solution that could prevent nearly one in three cases—yet most people in the UK are unaware of it.
Bowel cancer is the second most lethal cancer in the UK, claiming 16,000 lives each yearCredit: Getty
Nutritionist Susan Short explains how a simple dietary change can ‘benefit your health both now and in the future’Credit: Supplied
Data from the Government's Office of Health Improvement and Disparities (OHID) reveals that 96 percent of adults fail to meet the recommended daily intake of 30g of fibre.
This means they are also missing out on significant health benefits such as disease prevention.
We are referring to fibre—not the most glamorous topic, but it's a crucial ally for your health.
Most of us know fibre as the component that aids digestion. It is consistently recommended as the first step to alleviate constipation.
Yes, you can find it in bran flakes and other similar foods like seeded crackers.
However, there’s so much more to fibre, according to Susan Short, a Public Health Nutritionist, Specialist Dietitian, and spokesperson for the British Dietetic Association.
“There are numerous benefits to including fibre in your diet,” she tells Sun Health.
“It is vital for maintaining normal gut function. It promotes the growth of beneficial bacteria, which bolsters your immune system against inflammatory disorders and allergies, and appears to lower the risk of chronic conditions like heart disease, type 2 diabetes, and certain cancers.”
In the UK, around 44,100 new cases of bowel cancer are diagnosed each year. While most cases occur in individuals in their 80s, younger people are also affected.
Approximately 2,300 individuals are diagnosed with bowel cancer each year in the UK; Dame Deborah James, a courageous bowel cancer advocate, was one of them.
The Sun columnist passed away five-and-a-half years after being diagnosed with incurable bowel cancer in 2016, at the age of 35, and tirelessly campaigned for awareness.
Rates of bowel cancer among those aged 25 to 49 have surged by 51 percent over the past 30 years.
Yet, there’s a simple strategy that many of us overlook.
Cancer Research UK states that increasing fibre intake significantly reduces your risk of bowel cancer.
Alarmingly, a low-fibre diet is responsible for 28 out of every 100 (28 percent) bowel cancer cases.
This implies that theoretically, 12,300 cases could be avoided each year if fibre intake were prioritized in diets.
“A high-fibre diet might seem synonymous with just salads and brown bread, but it encompasses much more,” says Susan.
“Fibre is present in a wide variety of foods.
“With some planning, it’s easy to increase your fibre intake to meet the daily recommendation of 30g.
“However, due to the high consumption of ultra-processed convenience foods in the UK, many people only manage about 18g a day at best.
“Many struggle to consume more than two to three portions of fruits and vegetables daily or opt for white, low-fibre versions of cereals, bread, pasta, and rice instead of wholegrain alternatives.”
This is especially relevant in the current era of weight loss injections.
Fibre stimulates the production of the hormone GLP-1, which is mimicked by weight loss injections like Ozempic and Wegovy.
However, Susan believes that fibre is a better tool for weight management than weight loss injections such as Wegovy and Mounjaro.
Be aware of the signs of bowel cancer, regardless of your age
Dame Deborah James utilized her online platform to spread awareness about bowel cancer before her passing in 2022Credit: Tim Stewart
“A high-fibre diet is a more sustainable option as it promotes long-term changes that will enhance your nutritional intake and benefit your health both now and in the future,” she explains.
