In case you haven’t heard, Colon or colorectal cancer is the NUMBER ONE CANCER in Singapore!
So what is Colon cancer? Colon cancer is defined as the cancer of the intestines and the rectum.
Most patients do not develop colon cancer overnight but slowly over the years. Usually, the first sign of colon cancer is the development of benign (non-cancerous) polyps on the inner lining of the colon or rectum. There is a 50% chance that these benign polps may eventually turn cancerous.
However, some colon cancer patients may not even experience any symptoms at all! Scary!
In a later stage, signs will start showing and examples of these signs are diarrhoea or constipation, bloody stools or persistent abdominal discomfort such as cramps, gas or abdominal pain.
Research has shown that people who consume a high-fat-and/or a low-fruits-and-vegetables-diet have a higher chance of developing colon cancer in their lifetime!
So, its time to up the dietary fibre intake, people!
How does dietary fibre help you promote a healthy gut? Dietary fibre is non-digestible, which means at the end of the meal, they are not absorbed into the body. It acts like a vacuum cleaner which passes through your gut, collect the waste materials and then expels them out from your body. Voila! Fibre Power!
We aim to have at least 2 servings of fruits and 2 servings of vegetables in our diet daily, but sadly, most Singaporeans do not achieve this due to their hectic lifestyle, poor food choices or some blame it on the unavailability of fruit or wholegrain options around.
Below are some suggestions which are can gradually increase your dietary fibre intake:
- Bring a fruit to work! It might seem troublesome at a start, you will benefit on the long run. Bring your favourite fruits to work or school and encourage your friends to do the same too! Peer encouragement!
- Remind yourself to eat your fruits before a meal! You are less likely to eat fruits after a heavy meal. High acidic fruits such as pineapples and oranges should still be eaten after meals to avoid gastric discomfort.
- Do not peel off the skins from your fruits! They contain precious amount of fibre! E.g grapes, apples and pears.
- Make sure you either have a serving of vegetables in each meal OR two servings all in one meal.
– Example of one serving of vegetable: Order a plate of oyster vegetables to go with your chicken rice
– Example of two servings of vegetable: include two kinds of vegetables in your Cai fan, Nasi Padang or even Mala Hotpot! (one serving needs to be at least 100g to be sufficient)
- Include more wholegrains into your meals. You can start with half a bowl of brown rice first and then gradually increase the portion. There are also wholegrain options such as wholemeal pasta, brown rice bee hoon and kway teow!
- Put a pack of unsalted nuts around you! Grab a handful if you are feeling peckish! The handful will give u a good boost of dietary fibre that you will need in a day!
Hope you have a better insight of how dietary fibre is an important component in our meals! For all customers at Food Canopy, you will be delighted to know that, many of our outlets serves delicious and high fibre food! Do check out our latest vegetarian outlet at Yishun Community Hospital or any of our salads stalls at Health Promotion Board (Wholesome) and Ngee Ann Poly!
Scan the above QR code to complete a quiz on Dietary Fibre! ONE lucky winner will get a chance to win two Pasta Cucina vouchers! Deadline will be on the 22nd Oct, 23 59pm.