Diet & Fitness 

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Fill up on fibre

Now there's even more evidence that a high fibre diet can help stave off some cancers

As much as we hate to admit it, mum may have been right about that apple a day after all. Increasing evidence has emerged in recent years that fruit, vegetables and a high fibre diet can reduce the risk of some cancers and heart disease.

One study, published at the European Conference on Nutrition and Cancer showed that people on a high fibre diet of around 32.5g a day have 40 per cent less chance of getting colon cancer than those with a low intake of around 12g. It also suggested that eating a lot of fruit and vegetables (500g or more) a day can reduce the risk of cancer in the upper gastrointestinal tract by 50 per cent. In addition to these compelling statistics, a high fibre diet is important for maintaining a healthy gut.

If these findings aren't convincing enough, the European Prospective Investigation into Cancer and Nutrition (EPIC), an ongoing study that began in 1993, came up with similar conclusions. More than 400,000 people from nine countries were studied and the preliminary results showed that an increase in vitamin C (as little as an extra apple a day or 50g of other fruit or veg) can cut the risk of dying early from any cause by 20 per cent. Adding two additional portions of fruit and veg a day can reduce your risk by half.

For more information on cancer risk factors and the latest cancer research, visit the Imperial Cancer web site.

Here's a selection of tasty meal plans and recipes that make boosting your fibre intake easy. Feel free to mix and match foods during each meal.

Breakfast options

General guidelines
30g cereal = one average bowl
125ml milk or juice = one small glass
25-36g bread = one slice
72g bread = two slices

1. 30g unsweetened muesli with 60g (one handful) raspberries, 125ml semi-skimmed milk, 33g pumpernickel bread, 15g (one tablespoon) low fat cream cheese
(275 calories, 6.1g fat, 20.5mg vitamin C, 3.8g fibre)

2. 30g bowl All Bran with 40g sliced mango, 125ml semi-skimmed milk, 25g rye bread with 10g (one teaspoon) lemon curd
(242 calories, 4g fat, 10mg vitamin C, 9.5g fibre)

3. 30g bowl Oat Bran flakes with 80g chopped banana (small), 125ml semi-skimmed milk, 36g granary bread, 10g (two teaspoons) reduced sugar marmalade
(351 calories, 4.4g fat, 11.1mg vitamin C, 5.5g fibre)

4. 30g bowl Sultana Bran with 60g (a handful) strawberries, 125ml semi-skimmed milk, 36g wholemeal bread, 10g (two teaspoons) reduced fat olive oil spread
(299 calories, 9.7g fat. 47.5mg vitamin C, 5.7g fibre)

5. 40g Weetabix, 125ml semi-skimmed milk, 80g grapefruit (or half a grapefruit), 36g granary bread, 7g (one teaspoon) marmite
(312 calories, 4g fat, 30mg vitamin C, 7g fibre)

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