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Fiber can reduce colorectal cancer risk by 28 percent for those who maintain high-fiber diets, according to a review published in Gastroenterology. This means that those who regularly munch on veggies and other plant-based foods are more likely to lower their risk of the cancer because plants are sources of high dietary fiber. The average American consumes about 10 to 15 grams of fiber daily. However, it is recommended that an individual consumes roughly 30 to 35 grams of fiber daily, for lowering cancer risk.

“When we replace high-fat, animal products such as chicken, fish, cheese, and eggs with plant foods, we easily boost fiber to levels where real protection is possible,” notes the Physicians Committee for Responsible Medicine (PCRM).

Well said, PCRM! It’s important to mention that a high fiber intake can also decrease the risk of other health issues like heart disease and diabetes. The following are 3 fiber-full plant-based foods to up your daily fiber intake:

1. Apples

A medium-sized apple has about 2.9 grams of fiber. Try these Apple Protein Donuts for on-the-go fiber and protein intake! Sneak some apples and carrots (another fiber-full vegetable) into these Carrot-Apple Muffins. On cold evenings, warm up with this Acorn Squash Apple Soup. For the kids, make some Raw Spring Power Apple Sauce. Or concoct a love potion with this Red Beet, Pear, Orange, and Apple Smoothie.

2. Oats

About 3/4 cup of cooked rolled oats gives you 3 grams of fiber. Oats not only keep you fuller longer with all its fiber, it also makes great oatmeal and oatmeal cookies. Try recreating this Purple Monster Vegan Oatmeal for all the kids, both young and young at heart, to enjoy. Here are 5 more yummy oatmeal recipes to choose from. Or make something different like this Coconut Oatmeal Cookie with Coconut Glaze. Yum!

3. Carrots

A large carrot has about the same amount of fiber as an apple, 2.9 grams. Carrots come in a variety of colors, including red and yellow! Try all the colors of this vegetable in Raw Carrot Sushi for a colorful array of sushi rolls. For a comforting dish, slurp up some Curried Carrot, Ginger, and Orange Soup. It’s sure to warm your spirits! If you want to indulge in something sweeter, try this vegan Carrot Cake with Walnuts and Cream Cheese Frosting (and it’s gluten-free!). Want more? Here’s 11 Cozy Vegan Carrot Recipes to try.  

Image source: Jujube Oatmeal