The Power of Nutrition

7 Simple Ways to Boost Fibre intake

The Power of Nutrition in Cancer Prevention: An Omani Focus.


7 Simple Ways to Boost FibrE for Cancer Prevention

It’s well known that fibre plays a pivotal role in our overall health, but did you know it may be a major factor in cancer prevention? The Oman Cancer Association has outlined 7 simple ways to include more foods rich in fibre. Let’s delve into the specifics.

Energize Your Morning

Begin your day with a cereal that has at least 5 grams of fibre per serving. Look for options with “whole grain,” “bran,” or “fibre” in their name. For an extra fibre boost, sprinkle a few tablespoons of unprocessed wheat bran onto your favourite cereal.

Make the Whole-Grain Switch

When baking, consider using whole-grain flour instead of white flour. You can swap out half or all of the white flour. To ramp up the fibre even more, add ingredients like crushed bran cereal, unprocessed wheat bran, or uncooked oatmeal to your baked goods.

Count on Legumes

Beans, peas, and lentils are rich in fibre and make excellent additions to your meals. Stir kidney beans into soups or salads, or make fibre-rich nachos using refried black beans, whole-wheat tortilla chips, and plenty of fresh vegetables.

Increase Fruits and Veggies

Strive to consume at least five servings of fruits and vegetables every day. They are not only rich in fibre but also full of essential vitamins and minerals.

Choose Smart Snacks

When snacking, reach for fresh fruits, raw vegetables, or whole-grain crackers. A handful of nuts or dried fruits can also be a good choice, but keep in mind that they are calorie-dense, so moderation is key.

Balance Fiber and Calories

While foods like nuts and dried fruits are fiber-rich, they are also high in calories. Enjoy them in moderation to maintain a balanced diet.


Integrating these simple strategies into your daily routine can significantly enhance your fibre intake, contributing to better digestive health and offering protection against cancer. 

Read more about diet and cancer prevention here


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