When you include the American Institute for Cancer Research in your estate plans, you make a major difference in the fight against cancer.

Corporate Champions who partner with the American Institute for Cancer Research stand at the forefront of the fight against cancer

The Continuous Update Project (CUP) is an ongoing program that analyzes global research on how diet, nutrition and physical activity affect cancer risk and survival.

A major milestone in cancer research, the Third Expert Report analyzes and synthesizes the evidence gathered in CUP reports and serves as a vital resource for anyone interested in preventing cancer.

AICR has pushed research to new heights, and has helped thousands of communities better understand the intersection of lifestyle, nutrition, and cancer.

Read real-life accounts of how AICR is changing lives through cancer prevention and survivorship.

We bring a detailed policy framework to our advocacy efforts, and provide lawmakers with the scientific evidence they need to achieve our objectives.

AICR champions research that increases understanding of the relationship between nutrition, lifestyle, and cancer.

AICR’s resources can help you navigate questions about nutrition and lifestyle, and empower you to advocate for your health.

AICR is committed to putting what we know about cancer prevention into action. To help you live healthier, we’ve taken the latest research and made 10 Cancer Prevention Recommendations.

April 25, 2016 | 2 minute read

I just read how much fiber is recommended. How can I get enough without taking supplements?

Q: I just read how much fiber is recommended. How can I get enough without taking supplements?

A: It’s not always easy to do, but you can start with focusing on fiber-rich, low-calorie plant foods like vegetables, fruits and whole grains. Make a goal to include these at every meal and the fiber begins to add up. Aim to eat five servings (2 1/2 – 3 cups) of vegetables and fruits plus three servings of whole grains and you’ll be on your way to the recommended amount of fiber – close to 21 grams. Depending on overall calorie needs, most adults should be aiming for 25 to 35 grams of fiber per day.

You get closer to that target with each added step to boost fiber. Include protein and fiber-packed pulses (dried beans and peas) and a few nuts and seeds, and you can add 8-10 grams fiber daily. Work your way up to 7 to 10 servings of vegetables and fruits daily, and gradually replace refined grains with whole grains. You can also choose a cereal with 5 or more grams of dietary fiber per serving for breakfast or as a snack. Add dried beans (like kidney beans, garbanzo beans, and lentils) to salads or soups and make a habit of snacking on a handful of nuts instead of low-fiber chips or crackers

Add fiber supplements if necessary to reach the level your doctor recommends, but then try gradually increasing high fiber foods and decreasing fiber supplements. By adding high fiber foods you also get many valuable nutrients and health-protective phytochemicals that a fiber supplement can’t provide. Moreover, research now shows that different types of fiber provide different health-related benefits. By getting fiber from a variety of plant foods, you’ll get a full complement of fiber types.

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