Colorectal cancer prevention: the simple rule of 25 grams of fiber a day

My dear readers. Today I want to remind you once again of the importance of colorectal cancer prevention — this cancer has become dominant among oncological diseases in Europe. And it no longer affects only people over 60. Prevention of this disease is quite simple. Yet not a single one of my patients follows the simple rule — at least 25 grams of fiber per day. Below I provide the rationale for this well-established, FDA-recommended norm.

Why do we need fiber, and should it be taken as supplements?Only 5% of adults get enough fiber from food. On average we consume just 15 g per day, while we need 25–35 g! Hence constipation, digestive disorders and general malaise.

Why take fiber supplements?They regulate bowel movements and prevent constipationThey relieve symptoms of IBS, IBD and even mild diarrheaThey support heart and kidney health, blood sugar and cholesterol levelsThey help control weight and reduce cancer riskThey boost immunity and overall wellbeing

What kinds of fiber are there?Soluble — from plant pulp. Forms a gel, slows digestion, feeds beneficial bacteria. Examples: oats, apples, psyllium, legumes, citrus fruits, broccoli.Insoluble — from skins, seeds and grains. Speeds up the passage of food and increases stool volume. Examples: fruit skins, nuts, wheat bran, beans, green vegetables.

Supplement forms: powders, capsules, chewable tablets, bars.Take with 1 glass of water + drink water throughout the day!

Side effects:A sudden start may cause bloating, gas, cramps. Start with small doses! Avoid overdosing — excess fiber can harm the digestive tract.

The best approach is to choose the type and dose of fiber together with a specialist. Especially if you have chronic conditions.