By Nicole Chiu - Contributing Health Journalist

Researchers from the Division of Cancer Epidemiology and Genetics at the National Cancer institute have published a study in the October issue of Gastroenterology, linking fiber intake with prevention of not only colorectal cancer but also cancer of the small intestines as well.

The data was collated from almost 300,000 men and almost 200,000 women, concerning their dietary intake between 1995 and 1996 – from the archives at the National Institutes of Health – American Association of Retired Persons Diet and Healthy Study.

By 2003, data collated showed that 165 people from the entire sample had developed small intestinal cancer. What the shows is that people who consumed more dietary fiber and whole grains were less likely to develop cancer in the small intestines.

The top 20% of the sample who ate the most dietary fiber had 79% of the risk of cancer in the small intestines, compared to the bottom 20% of the sample who had the least fiber intake. For the group which ate more fiber from grains, the risk was only 51%, and the relative risk for whole grain food intake was 59%.

The researchers concluded that “intake of fiber from grains and whole grain foods was inversely associated with small intestinal cancer incidence.” The reduction in risk percent from whole grain foods and fiber intake was also consistently found in terms of colorectal cancer from this same study.

This study shows that not only is eating fiber necessary for prevention of colorectal cancer, yet now it has been proven to be beneficial for prevention of small intestinal cancer as well, and especially when the fiber has been consumed through wholegrain foods.

The digestive tract may then be said to be ‘vacuumed’ clean by fiber intake, and thus reducing risks of cancer and disease. On top of these benefits, fiber itself keeps us feeling full for longer, and thus is an important ingredient for healthy weight management.

Selecting the ‘wholegrain’ options to many foods may be the best and simplest way to start on a high-fiber diet. For example, choosing wholegrain bread instead of white; choosing a ‘nuts and grains’ mix to snack on instead of chips.

Fruits, which are also high in fiber include: bananas, kiwi fruit, berries, guava, apple and avocado. Vegetables that are high in fiber include: spinach, broccoli, brussels' sprouts, cabbage, carrot, eggplant, chickpeas and beans.