Diet High in Fibre and Healthy Fats May Reduce Risk of Cancer

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Diets high in healthy fats and vegetables with limited consumption of unhealthy foods may reduce the risk of developing bowel and other cancers, recent research from Flinders University suggests.

The studies found that diets rich in fruits, vegetables, whole grains, legumes, fish, and dairy may reduce the risk and improve outcomes of gastrointestinal (GI) cancers. While unhealthy food habits featuring high amounts of red and processed meats, fast foods, refined grains, alcohol, and sugary drinks correlated with an increased risk of GI cancers.

GI cancer is a catch-all term for the group of cancers that affect the digestive system, including the esophagus, liver, stomach, gallbladder, pancreas, colon, and rectum. These account for one in four cancer cases and one in three cancer deaths around the world.

Senior author Yohannes Melaku said in a Flinders release that the research identified many direct links between poor diet choices and digestive cancers.

“Notably, we found that high-fibre foods such as fruits and vegetables promote healthy gut bacteria that can reduce inflammation,” he said.

“The emphasis on fibre and healthy fats should be an integral part of everyone’s diet.”

Prevention of Bowel Cancer

Food habits rich in fibre and unsaturated fatty acids, such as those found in vegetables, nuts, seeds, and certain oils, may help reduce the risk of developing colorectal cancer (CRC).

Colorectal cancer, also known as bowel cancer, affects the colon or rectum, and is one of the most common forms of cancer globally, accounting for around 10 percent of all cancer cases.

Melaku told The Epoch Times in an email that public health initiatives could focus on increasing access to, and awareness of, such foods to help reduce cancer risks.

“While the study does not suggest dietary patterns influence survival outcomes once CRC occurs, promoting healthy eating could contribute broadly to cancer prevention strategies,” he said.

“As awareness around bowel cancer grows, our research serves as a timely reminder of the power of nutrition in disease prevention.

“By adhering to healthy eating practices, we can take proactive steps in safeguarding our long-term health.”

However, further trials are needed to investigate the impact diet has on cancers and diet is only one aspect of overall health and wellbeing.

How Fibre and Healthy Fats Help?

Fibre promotes beneficial gut bacteria and reduces inflammation, which are critical in mitigating the risk of CRC. Additionally, fibre dilutes carcinogens in the colon and supports regular bowel movements, reducing cancer risk.

In terms of healthy fats, the anti-inflammatory properties of unsaturated fatty acids, such as omega-3s, regulate the metabolism, potentially suppressing cancer cell growth.

Melaku said high-fibre and unsaturated fatty acids may also help prevent other diseases.

For example, unsaturated fatty acids improve heart health by reducing inflammation and bad cholesterol levels, which can help reduce the risk of cardiovascular disease.

This effect could also lower the risk of conditions such as arthritis.

Furthermore, fibre helps regulate blood sugar and insulin sensitivity, which may help prevent type 2 diabetes.

Diets rich in fruit, vegetables, wholegrains, fish, legumes and dairy are recommended to decrease risk of gastrointestinal cancer. Fast Speeds Imagery/Shutterstock

Support for Diet

The World Cancer Research Fund and Cancer Council NSW also recommend a diet rich in fruit, vegetables, wholegrains, fish, legumes and dairy.

Additionally, high consumption of red and processed meats, fast food, ultra-processed food, and sugary drinks is discouraged.

“Our findings not only reinforce established guidelines but also highlight dietary choices that can proactively protect against this disease such as upping your fibre intake,” Melaku said.

“Having a healthy diet is one of the simplest ways to improve our overall health and reduce the risk of diseases including cancers.

“Our studies demonstrate that nutrition education and promoting healthy eating patterns could be pivotal in reducing GI cancer risks and improving patient outcomes,” Melaku added.

Need for Further Research

Study author Associate Professor Amy Reynolds said the results are promising, but more work with greater focus on nutrition in clinical settings, using nutritional biomarkers, is necessary.

Nutritional biomarkers are measurable indicators of dietary intake or nutrient status, for example fibre density or fatty acid profiles.

“We need to understand how different dietary patterns may influence the risk of developing digestive cancers,” Reynolds said.

Biomarkers provide insights into biological pathways influenced by diet such as inflammation and help quantify dietary impact, uncover mechanisms, and personalise recommendations.

“By linking nutrient levels to cancer risk, we can understand how specific dietary components contribute to CRC prevention,” Melaku said.

“They enable the development of tailored dietary interventions for individuals at higher risk of gastrointestinal cancers.”