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Vegetables, fruit, whole grains and legumes (beans, peas and lentils – including dried forms, which are called pulses) are high in fibre. Fibre-rich foods can help you feel full and satisfied. Fibre has several effects on the gastrointestinalgastrointestinalReferring to or having to do with the digestive organs, particularly the stomach, small intestine and large intestine. tract that help keep the digestive system healthy and your bowels regular. Fibre increases the bulk of stools and speeds up the movement of food through the colon. This can reduce the absorption of possible carcinogenscarcinogensAny substance that is known to cause cancer. by the lining of the colon. High-fibre foods are also low in fat and high in vitamins, minerals, antioxidants and phytochemicals.
Eating plenty of fibre can help you maintain a healthy body weight, which reduces your risk of cancer. Research shows that a diet high in fibre protects against colorectal cancer.
It is generally recommended that adults get about 21–38 grams of fibre each day for good health. How much you should have is different depending on your age and sex.
Choose a variety of high-fibre foods. Nutrition labels show how much fibre is in a food. A high-fibre food has at least 4 grams of fibre per serving. Drink extra fluids when adding more fibre to your diet. Fibre and fluids work together to help maintain a healthy colon.
For cancer survivors, the Canadian Cancer Society provides a unique opportunity to celebrate their courage in the fight against cancer. During hundreds of Relay For Life events across the country, thousands of survivors join together for the Survivors’ Victory Lap.