Ako znížiť riziko rakoviny hrubého čreva o viac ako 50 percent? Stačí jedna zmena

@nutritiouslydelicia

90% of people in the UK don’t eat enough fibre but very few people are talking about it! Not eating fibre increases your risk of bowel cancer. There has been an increase in bowel cancer in under 50s and over 54% of cases can be prevented through diet and lifestyle. You can do this by reducing the ultra processed foods you eat, especially processed meat, eating more fibre, stopping smoking and drinking and exercising! This is how these things account for bowel cancer cases – 28% of bowel cancer cases in the UK are caused by eating too little fibre. 13% of bowel cancer cases in the UK are caused by eating processed meat. 11% of bowel cancer cases in the UK are caused by overweight and obesity. 6% of bowel cancer cases in the UK are caused by alcohol drinking. 7% of bowel cancer cases in the UK are caused by smoking. 5% of bowel cancer cases in the UK are caused by too little physical activity. These are some simple changes you can make to your diet to increase the fibre you eat and reach the recommended 30g per day! Add more fruits and vegetables to your meals such as adding banana and berries for breakfast and opting for lunch options with vegetables. For dinner you can add extra vegetables to your meals by adding carrots and celery to sauces, wilting down spinach and focusing on plant-based recipes. You can also eat fruits and vegetables as snacks Start off slowly. Gradually increase and fibre in your diet to avoid adverse side effects like cramping, gas, or diarrhoea and constipation. Make sure to drink plenty of water too to help prevent this and stay active! Add nuts and seeds to your meals! You can make a topper for meals you can add to breakfasts, soups, stew, toast or anything really! Just mix together a few different varieties of nuts to add and try and opt for options without added salt and oil! Add 2 dessert spoons (20g) milled flaxseed to your breakfast! This adds an extra 4.1g fibre to your meal Swap to wholegrain options where possible as these have much more fibre such as pasta, bread, swapping to brown rice and other grains such as quinoa. Swap your regular bread to 100% rye bread! Whole grain bread only contains around 2-3g fibre per slice, white bread only contains around 1g fibre whereas 100% rye bread has around 8g per slice Eat more meals with beans, lentils and legumes or add them to your meals! Beans are a great source of plant-based protein and fibre. You can add them to meal such as soups or stews or focus on making recipes with lots of beans You can also replace half the meat in a recipe such as a cottage pie or bolognese with beans and legumes to increase the fibre content of your meals Eat the skin of fruits and vegetables. A lot of fibre of fruits and vegetables is in the skin and there is less food waste. Just make sure to wash them before cooking and eating! #nutritiontips #fibre #30plantsaweek #plantpoints #guthealth

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