Fiber has firepower. A study in the Journal of Clinical Nutrition suggests that a fiber-rich diet could protect you from kidney cancer.
People on a high-fiber eating plan (about 17 grams per 1,000 calories) had a 19 percent decrease in kidney cancer risk compared with those who took in the least. Fiber may prevent cancer-causing toxins from reaching your kidneys via your intestines, the study reports.
Go with the USDA recommendation: 30 grams of dietary fiber a day. And despite what you think, fiber isn’t all greens. White vegetables are also rich in roughage, plus potassium and magnesium. Grab more grams by eating these foods:
- Potato (1 large baked, skin on): 6 grams
- Cauliflower (1 small head, raw): 5 grams
- Turnips (1 cup, boiled and mashed): 5 grams
- Corn (1 cup): 4 grams
- Parsnips (1 cup sliced, boiled): 6 grams
Source: U.S. Department of Agriculture
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