This article published in the Sept. issue of The Journal of Clinical Nutrition is mind-blowing (click here to read the article: Dietary fiber intake and risk of breast cancer: a meta-analysis of prospective cohort studies). When we think about how many women (and men) develop breast cancer, and how much money is raised to "cure" this cancer, let's not forget that our diet can actually prevent it in the first place! Hurray for fiber!
Here's the lowdown Researchers reviewed 10 studies of dietary fiber intake and breast cancer incidence. When averaged, the collective research demonstrated that people who consumed the most dietary fiber (not supplemental fiber you stir into water or take in a pill) had an 11% lower risk of breast cancer incidence compared to those who consumed the least fiber. This statistic applied to people of various ethnic groups and age categories. In fact, findings revealed every 10 gram (daily) increase in dietary fiber corresponded to a 7% reduction in risk of breast cancer. In other words, folks who consumed an average of 35 grams of fiber per day had a 7% lower risk of breast cancer than those consuming an average of 25 grams per day, and thus a 14% lower risk than those consuming 15 grams per day... you get the picture.
Remember that fiber binds with toxic substances and removes them from the body. Toxins produce free radicals that are linked with cancer cells. Also, fiber produces beneficial intestinal flora that increase the body's immune function involved in fighting cancer. Not to mention, high fiber foods are loaded with antioxidants that protect against cancer.
Fruit, dried fruit, vegetables, whole grains and legumes (beans, lentils, peas, nuts & seeds) are powerful cancer fighters!