Check Your Fiber Consumption

Despite efforts by government health agencies to boost fiber intake, the typical American still consumes an average of only 11 grams of fiber each day. According to the National Cancer Institute, an amount double that would be far more beneficial. Studies have shown that consuming between 20 and 30 grams of fiber a day can dramatically reduce your risk for many cancers. Look at the fiber content on the Nutrition Facts Label on packaged foods. Good sources of fiber have at least 2.5 grams of fiber per serving.

Consuming more than that, however, can cause painful and embarrassing bloating and flatulence. To avoid these problems, introduce fiber into your diet gradually and try to get as much as you can from the foods you eat, rather than relying on fiber supplements.