Fibre and whole grains reduce bowel cancer risk
A farm worker inspects oats in Walton on the Wolds, central England Reuters

Eating more fibre in the form of grains and cereals can reduce the risk of developing colorectal cancer, more commonly known as bowel cancer, a study published by the BMJ has said .

With 1.2 million new cases diagnosed in 2008 worldwide, colorectal cancer is the third most common type of cancer, accounting for about 9.7 percent of all cases.

The study led by Dagfinn Aune, research associate in the department of epidemiology and biostatistics at Imperial College London, asserted that for every 10g a day increase in fibre intake, there was a 10 percent drop in the risk of bowel cancer. According to this study, 3 servings (90g/day) intake of whole grain daily could reduce the cancer risk by a whopping 20 percent. The researchers, also added that there were many benefits of following a high fibre diet, stating that it also reduces the risk of cardiovascular disease, type 2 diabetes and obesity.

Dagfinn Aune said their analysis found a linear association between dietary fibre and colorectal cancer. "The more of this fibre you eat the better it is. Even moderate amounts have some effect." However, the researchers at the Imperial College, London, also said there was no evidence that fiber in fruit and vegetables played a part in reducing the risk.

Yinka Ebo, senior health information officer at Cancer Research UK, told the BBC that the review added weight to the evidence that fibre protects against bowel cancer. "It shows that certain sources of fibre, such as cereal and whole grains, are particularly important. Eating plenty of fibre is just one of many things you can do to lower your risk of developing the disease, along with keeping a healthy weight, being physically active, cutting down on alcohol, red and processed meat, and not smoking."

Given below is a list of some fibre rich foods:
-Brown rice
-Whole wheat bread
-Whole grain pasta
- Navy beans
-Lima beans
-Oat bran cereal