Fiber reduces the time it takes for wastes to pass through the intestinal tract. High-fiber foods also tend to be low in fat. Eating cruciferous vegetables also helps reduce cancer risk. Cruciferous vegetables include cabbage, brussel sprouts, broccoli, and cauliflower. Eating these vegetables is thought to protect against cancer by blocking the effects of cancer-causing chemicals in other foods.
Cruciferous vegetables are also high in fiber and low in fat.
These foods should be included frequently in the diet. Diets rich in vitamins C and A have been shown to reduce cancer risk in animal studies. People whose diets are rich in vitamin C appear less likely to get cancer, especially cancer of the stomach and esophagus. The best way to get these nutrients is to eat lots of fresh fruits and vegetables. If your diet is poor, vitamin supplements may help, but extra high doses can cause serious side effects.