Dietary Changes Due to Rising Colon Cancer Cases

With colon cancer diagnoses rising among younger adults—now accounting for 1 in 5 cases in those under 55—I’ve recently reevaluated my family’s eating habits. My husband’s family has a history of colon cancer, so we’ve been more deliberate about reducing processed foods and ensuring we hit our daily fiber targets.

But honestly, hitting those fiber goals is trickier than it sounds. Only about 5% of Americans reach the recommended daily fiber intake: 25 grams for women under 50 and 38 grams for men. My husband and I often fall short, yet we’re making progress by choosing high-fiber foods for our meals.

When trying to boost our fiber intake, I’ve found that incorporating fresh fruits and vegetables is a good start, especially since they’re loaded with vitamins and minerals. Here’s a list of some excellent high-fiber produce:

• Green peas
• Avocados
• Raspberries
• Blackberries
• Artichokes
• Broccoli
• Pears
• Apples

However, I have to admit it’s nearly impossible for me to consistently hit that 25 grams of fiber per day through fresh foods alone. So over time, I’ve discovered some high-fiber snacks that fit seamlessly into our routine. They’re quick, convenient, and have significantly improved our overall diet.

Here are some high-fiber snacks I make sure to keep on hand, all offering 5 or more grams of fiber per serving:

• Roasted edamame beans are surprisingly tasty and offer a satisfying crunch. Each small bag contains about 5 grams of fiber and 12 grams of protein—definitely a filling snack.

• This year, I found OLIPOP Prebiotic Soda, and I get why it’s popular. It’s a healthier soda alternative with 6 grams of fiber and low sugar. My favorite flavor so far is Cream Soda, but there are many to explore.

• I’ve also come to appreciate Frosted Mini Wheats cereal, which surprisingly delivers 6 grams of fiber per serving. It’s a nice, slightly sweet way to kick off the day without being overwhelming.

• If you like granola bars, consider KIND Bars. The Dark Chocolate Nuts & Sea Salt flavor has 7 grams of fiber per bar, but there are plenty of options that also offer at least 5 grams.

• Popcorn is often overlooked as a fiber source—providing 6 grams per serving. Buying kernels in bulk is a good idea; they’re easy to cook and you can add your favorite toppings.

• If you enjoy sweets, these caramel Stroopwafels might surprise you as a source of fiber, with each cookie containing 6 grams and only 3 grams of sugar. They make a nice little treat anytime.

• While I’m not particularly fond of baked beans, my husband loves them. They do have some sodium, but each serving contains 8 grams of fiber, which is over 25% of the daily value. Worth stashing a couple of cans in the pantry.

• I haven’t tried these fruit bars yet, but they’ve received great feedback. Made from just apples and blueberries, each bar has 100 calories and 4 grams of fiber, and they’re allergen-friendly as well.

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