Lowering cancer risk is something we can work toward through daily habits and mindful choices. Research highlights the connection between diet, lifestyle, and disease prevention, showing that what we eat and how we care for our bodies can impact certain risk factors. While no single solution guarantees protection, building habits that cumulatively support gut health, manage inflammation, and promote balance can have a lasting impact on health.
Our Founder’s Journey & Why Prevention Matters
For our founder, Kristin Hirano, MS, RD, CN, CD, cancer prevention is more than just awareness—it’s personal. As a breast cancer survivor, she knows the importance of early detection and making proactive health choices to support long-term health.
Her experience fortified her commitment to nutrition and inspired her mission to simplify gut health for everyone. She firmly believes that taking care of your gut is one of the most impactful ways to support long-term health—because gut health is at the core of disease prevention.
This connection between gut health and disease prevention isn’t just a philosophy—it’s supported by science. Research continues to reveal how the gut microbiome influences key processes that impact cancer risk.
The Gut-Health Connection to Cancer Prevention
Your gut does so much more than support digestion—it impacts immune function, hormone balance, and metabolic health. When gut health is disrupted, inflammation can increase, creating conditions that may contribute to chronic disease, including cancer.
Hormone Regulation: The gut microbiome helps process and regulate hormones, including estrogen, which may be relevant in hormone-related cancers.
Inflammation Control: Chronic inflammation is linked to increased disease risk, and diet is important for keeping it in check (or not). A well-supported gut microbiome can help regulate the body's inflammatory response. (Read more about fiber and inflammation control here!)
Natural Detoxification: A well-functioning digestive system efficiently removes waste and harmful compounds. A high-fiber lifestyle supports this natural process by promoting regularity and helping maintain a balanced gut environment.
By keeping the gut microbiome balanced, fiber helps create an internal environment that supports sustained health and resilience.
Fiber & Cancer Prevention: What the Research Says
The link between fiber intake and cancer prevention is well-documented. Here’s what the science says:
Colorectal Cancer: Studies consistently show that people who eat high-fiber diets have a lower risk of colorectal cancer. Fiber helps keep digestion moving, reducing exposure to harmful substances in the gut. Take this quick Screening Quiz to learn more about colorectal cancer prevention.
Breast Cancer: Research suggests a high-fiber diet may help lower breast cancer risk by supporting estrogen balance. The gut microbiome influences how the body processes hormones, and fiber plays a key part in maintaining this natural regulation. (Learn more about the connection between breast cancer and gut health here!)
Blood Sugar & Insulin Sensitivity: High blood sugar levels and insulin resistance have been linked to certain cancers. Fiber helps slow glucose absorption, keeping blood sugar stable and reducing insulin spikes that could contribute to cancer risk.
Despite these benefits, the vast majority of us do not get nearly enough fiber in our daily diet. Prioritizing prebiotic soluble fiber in your meal planning is a practical way to support gut health—one that contributes to long-term health and disease prevention.
Practical Steps for Everyday Prevention
Reducing cancer risk comes from consistent, mindful choices that support the body’s natural defenses.
Eat more fiber-rich foods. Aim for 30 grams of dietary fiber each day. Prioritize fresh produce, whole grains, and legumes. Planning ahead with meal prep makes it easier to reach your fiber goals and build consistency.
| JBB Tip: Support with a Supplement. We get it—some days, reaching 30 grams of fiber can be challenging. Adding just better.® prebiotic fiber to meals, snacks, and drinks makes it simple to meet your body’s daily fiber needs. |
Stay active. Engage in daily movement to support digestion, circulation, and immune function. Consistent physical activity promotes a diverse gut microbiome, regulates inflammation, and helps maintain hormone balance—all while giving your brain a boost, too!
Reduce (or eliminate) ultra-processed foods and added sugars. These foods and drinks drive inflammation, disrupt gut bacteria, and contribute to insulin resistance—factors that may increase the risk of chronic disease. Choosing whole, nutrient-rich foods supports digestion, metabolism, and overall balance in the body.
Prioritize high-quality sleep. Inadequate rest can weaken immune defenses, heighten inflammation, disrupt hormone regulation, and impair cognitive function. Consistent, restorative sleep supports the body's ability to repair, regulate metabolic processes, and maintain balance. (Read more about High-Quality Sleep here!)
Stay on top of screenings and early detection. Be proactive with regular health screenings and early detection. Routine check-ups help identify potential concerns before they develop into more serious conditions, giving you the best opportunity for successful intervention. Preventive care is a powerful tool. (Get a Self-Check Checklist here!)
A Fiber-Rich Lifestyle for Lifelong Health
Prevention is built on daily choices, and gut health plays a bigger part than many realize. A fiber-rich lifestyle supports many key processes that help protect your health over time—so make it a priority and give your body the support it deserves.
Whether stirred into coffee, blended into smoothies, or mixed into meals, drinks, and snacks, just better.® prebiotic fiber makes it simple to get the fiber your body needs—without the grit, bloating, gas, or guesswork.
Every choice you make today shapes your future health. With the right habits—and the right support—you can take charge of prevention and feel your best every day.
Here’s to gut health, prevention, and living just better.®!
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