Reduce Your Risk of Ovarian Cancer with Plant Foods

Reduce Your Risk of Ovarian Cancer with Plant Foods

Ovarian cancer is the 8th most common cancer diagnosed in Australian women. Although the ranking of ovarian cancer is out of the top 5 cancers diagnosed in Australia, the 5-year survival rate of this cancer is 45%. Diet and specifically fibre may help you to reduce your risk of developing this cancer.

How fibre may work in decreasing your risk of ovarian cancer is by decreasing your blood estrogen levels and decreasing the availability of steroid hormones in your body. Higher levels of oestrogen in your blood have been linked to promoting abnormal cell development and cancer growth in your ovaries. A higher fibre diet is linked to a decreased risk of developing ovarian cancer due to these health promoting properties.

A strong research study assessing all available evidence and research on dietary fibre and ovarian cancer found that those people who had the highest levels of fibre in their diet had a 22% decreased risk of developing ovarian cancer compared to those with the lowest amount of fibre in their diet. For every 10g of dietary fibre included in your diet was linked to a 12% lower risk of developing ovarian cancer.

Adults need between 25-38g of dietary fibre a day for health. More than 70% of Australian adults are not meeting this recommendation. Including plants foods which each meal and snack like wholegrains, nuts, seeds, legumes, vegetables, and fruits can help you to meet this goal amount.

Take home message: Give your body the health it deserves while reducing your risk of ovarian cancer. Include enough fibre in your day to help your body to keep working like a well-oiled machine.

 

References:

  1. Huang, X., Wang, X., Shang, J., Lin, Y., Yang, Y., Song, Y., & Yu, S. (2018). Association between dietary fiber intake and risk of ovarian cancer: a meta-analysis of observational studies. The Journal of international medical research, 46(10), 3995–4005. https://doi.org/10.1177/0300060518792801
  2. Zheng B, Shen H, Han H, Han T, Qin Y. Dietary fiber intake and reduced risk of ovarian cancer: a meta-analysis. Nutrition Journal. 2018;17.
Blog Posts, Diets and Health, Eating Behaviour, Living Well, Myth Busting, Nutrition
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I am an Accredited Practicing Dietitian and the owner of Feed Your Future Dietetics. I believe everyone deserves to live a life of health and wellness. I am passionate about helping people achieve their highest quality of life through nutrition, mental health and exercise. I hold a Masters of Nutrition and Dietetics and a Bachelor of Human Nutrition. In addition to being an Accredited Practicing Dietitian, I am also a qualified personal trainer and group fitness instructor and have been working in the fitness industry for over 15 years. I was an elite gymnast as well as an elite rock climber where I represented Australia for four years. I have been exercising for as long as I can remember. Knowing the benefits of moving the body and eating well, and the impact that awareness and nutritional education has on the quality of life, I want to give back to the community in ways that I know best.

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