Eat more vegetables, fruit and cereals

Fibre is sometimes called roughage. It is the part of the food which passes through the body without being completely absorbed, and keeps the gut healthy.

Some experts say we should be eating much more fibre than we eat now. The UK Government recommends at least five portions of fruit or vegetables per day.

There is some evidence from research studies that people who eat plenty of fruits and vegetables have a lower risk of developing some types of cancer, so it may be helpful to try to eat fresh fruit and vegetables each day, particularly dark green, dark yellow or orange vegetables like spinach, greens, sweet potato, broccoli, parsnips, swedes and carrots.

These foods contain vitamns, minerals and other substances which may play a part in preventing cancer.

High-fibre foods

• Fresh fruit (with the skins left on where possible).
• Fresh vegetables (including potatoes, especially with the skins left on).
• Wholegrain cereals - for example, brown rice.
• Wholemeal pasta and noodles.
• Wholemeal bread.
• Dried fruit, especially prunes.
• High-fibre breakfast cereals like muesli, Weetabix, bran flakes or porridge.