Fiber and Digestion
Fiber: A Gentle Boost for Your Body
Getting enough fiber can support your digestion, help with constipation, and even aid in managing anemia. For young adults with breast cancer, maintaining regularity and balanced nutrition can ease side effects and improve comfort.
Aim for 25 to 35 grams of fiber per day through a mix of fruits, vegetables, grains, legumes, and snacks.
Easy Ways to Add Fiber
Breads & Grains
- Whole grain or bran cereals
- Brown or wild rice
- Whole-wheat bread, pasta, or tortillas
- Cooked, dried peas and beans (pinto, black, kidney, red)
Fruits & Vegetables
- Dried fruits: apricots, dates, prunes, raisins
- Fresh fruits: apples, blueberries, grapes, pears, oranges, strawberries, figs
- Vegetables: broccoli, corn, spinach, carrots, peas, squash, pumpkin, potatoes (with skin)
Snacks
- Granola
- Popcorn
- Nuts (e.g., almonds)
- Seeds (e.g., sunflower)
High-Fiber Food Chart
Here’s a quick guide to foods with 4+ grams of fiber per serving
| Food | Serving Size | Grams of Fiber |
| All-Bran® Ceral | 1/2 cup | 9 g |
| Fiber One® Cereal | 1/3 cup | 9 g |
| Shredded wheat cereal | 1 1/3 cup | 8 g |
| Lentils, cooked | 1/2 cup | 8 g |
| Artichoke | 1 medium | 7 g |
| Chickpeas, cooked | 1/2 cup | 6 g |
| Kashi Go® Cereal | 1/2 cup | 5 g |
| Figs, dried | 1/4 cup | 5.6 g |
| Kidney beans, cooked | 1/3 cup | 4.6 g |
| Bran flakes | 3/4 cup | 4.4 g |
| Green peas, cooked | 1/2 cup | 4.3 g |
| Spinach, raw | 1 cup | 4 g |
| Pear, small | 1 | 4 g |
Prune Tips for Digestive Support
If you’re managing constipation, prunes can help gently stimulate digestion.
- Start with 4 tablespoons of warm prune juice in the morning
- Allow time to see if it’s effective; increase as needed
- Try stewing or boiling prunes with lemon for added flavor
- You can also use Gerber® or Beechnut® prune sauce
Easing Discomfort: Nutrition Tips for Diarrhea
Diarrhea can occur at different points during or after treatment—and it can be particularly frustrating if it’s ongoing. Whether you’re currently in treatment, recovering, or managing chronic symptoms, small dietary adjustments may help reduce discomfort and support your well-being.
