Your Most-Asked Questions About Nutrition: Benefits of a High Fiber Diet

Fiber has some great health benefits and is one of the most important parts of a cancer-protective diet. There are two types of fiber, soluble and insoluble:  

  • Soluble fiber absorbs water, so it can help slow down digestion and help you feel full. Slowing down digestion can help to regulate your blood sugar level, and feeling fuller for longer can help you eat the right amount to maintain a healthy weight, which is important for preventing cancer and other chronic diseases, as well as for healthy survivorship. Soluble fiber can also bind bile acids (made from cholesterol); this action can help lower your blood cholesterol. 
  • Insoluble fiber is “roughage” that can’t be digested, so it passes through your digestive system more quickly than soluble fiber, helping to sweep your colon and keep you regular. Insoluble fiber is also a food source for good gut bacteria, which can ferment it for energy. 

While some plant foods are high in a particular type of fiber, most contain a mix of the two. You will only find fiber in whole plant foods like fruits, vegetables, whole grains, nuts, seeds, beans and legumes. Our High Five for High Fiber recipe collection features plant-based, fiber-rich recipes that can help you increase your intake. You can also read about the types of fiber and recommended intakes in more detail here.

High Five for High Fiber

The American Institute of Cancer Research (AICR) recommends five servings of fruits and vegetables daily, plus whole grains and lean proteins. Fiber aids regularity, fullness, weight maintenance, and protects against cancers like colon cancer. Try these veg-heavy recipes to boost your fiber intake.


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