Posted By Discussion Topic: Fibre and breast cancer   WhittleAway 08-03-2011 @ 4:09 PM                           reply Member Joined: Jan 2010 The more fibre women eat, the less likely they are to get breast cancer. Every 10g increase in daily fibre is associated with a 7 percent reduction in risk. 10g is slightly less than half a cup of bran cereal! It's not hard to up ones intake. So tips to get your extra 10 gs include: Always chose whole grain bread with at least 2g of fibre per serving. Eat fruit eg one cup of raspberries or blackberries for dessert (8 grams) Eat a pear as a mid-afternoon snack (5 grams). Satisfy your sweet tooth with three dates instead of candy or chocolate (5 grams). Other fibre-rich fruits include apples with the skin, dried apricots, blueberries, figs, kiwis, mangoes and prunes. Eat Beans Toss ½ cup of chickpeas into a green salad (3 grams). Top pasta with ½ cup of lentils (4.5 grams) and tomato sauce instead of meat sauce. Add ½ cup of black beans to tacos and burritos (6.5 grams). Throw ½ cup of soybeans (5.1 grams) into your next bowl of soup. For convenience, buy canned beans (they are already cooked). Before adding to a dish, drain them in a colander and rinse under cool running water to remove excess sodium and some of the gas- producing carbohydrates. Sasha@ 08-04-2011 @ 3:53 PM                           reply Member Joined: Jul 2011 mangoes really seem to be the superfood right now! yes, should be easy to add fibre. i like those bran cereals - and bran muffins, although muffins will be too high fat for me probably with xenical?        WhittleAway 08-05-2011 @ 3:56 PM                           reply Member Joined: Jan 2010 I think I high fibre low fat muffin should be fine - go for it! WhittleAway 08-05-2011 @ 4:00 PM                           reply Member Joined: Jan 2010 It's worth saying also that including fibre-rich foods in your diet, esp on xenical, is a good way to keep hunger away. Whole grains, non-starchy vegetables, unpeeled fruits, beans and lentils are good examples and eating them at each meal enhances satiety. Meal containing lots of fibre are digested more slowly and make you feel full longer.