A high fiber, plant-based diet during teen and young adult years significantly reduces risk of breast cancer


In 2015, the American Cancer Society published recommendations that cancer survivors should follow “prudent diets.”  They recommend plant-based diets that are high in fruit, vegetables and unrefined grains and low in red, processed meats, refined grains and sugars.  This diet contrasts heavily to the Western diet but will this diet combined with exercise will help prolong their lives.(1)

American Cancer Society recommends that cancer survivors follow a plant-based diet that is high in fruits, vegetables, and unrefined grains!

A plant-based diet that is high in dietary fiber will help manage weight, reduce risk of heart disease, help prevent colon cancer and reduce glucose in the blood. (2)

A recent Harvard study found that high-fiber foods consumed during adolescence and young adulthood can significantly lower breast cancer risk. (3)

Harvard study finds that high fiber foods consumed during adolescence and young adulthood can lower breast cancer risk!

Researchers examined 90,534 women who participated in the Nurses’ Health Study II.  They analyzed the women’s fiber intake and adjusted for race, family history of breast cancer, body mass index, weight change over time, menstruation history, alcohol use and dietary factors. (3)

They found that breast cancer risk in 12-19 percent lower among women who ate more dietary fiber during early adulthood.  High fiber intake during adolescence was associated with 16 percent lower risk of breast cancer overall and 24 percent lower risk of breast cancer before menopause.  The greatest benefit was associated to fiber found in fruits and vegetables.(3)

High fiber intake from fruits and vegetables during teen years is connected to a 24 percent lower risk of breast cancer before menopause!

Researchers believe that the results could be because fiber rich foods reduce high estrogen levels in the blood.(3)

Turns out our parents were right to force us to eat our veggies!  As teens transition into young adults, this research could be helpful in helping them manage freedom of choice in food.  A high-fiber, plant-based diet is growing in popularity, but may still be a difficult diet to adhere to for adolescence and young adults.

Sources included:

(1)  http://www.forksoverknives.com/science-says-about-diet-and-cancer/

(2) http://www.choose-healthy-eating-for-life.com/plant-based-diet.html#.VvPj6sdlkb0

(3) https://www.sciencedaily.com/releases/2016/02/160201084354.htm

Lynn Griffith
Lynn is a licensed therapist who enjoys cooking, creativity and enjoys helping other's learn how to care for their minds and bodies through healthy eating.  Lynn has wrote for The Raw Food World News and is currently in the process of building her own website focused on managing mental health through nutrition and wellness.