Colorectal cancer has been on everyone’s mind lately.
Two public figures gone in a short span of time will do that. I’ve had a lot of DMs. Some questions from clients. And with family history on my side, it hits close to home for me too.
I shared my full prevention stack over on Instagram (linked here) — everything from sleep and metabolic health to screening and certain types of training.
But today, I want to zoom in on one powerful, accessible, underutilized tool:
Fiber.
It’s not sexy. But it is foundational.
Fiber feeds your microbiome. Fermentation produces butyrate — a short-chain fatty acid that supports colon cell health. It improves insulin sensitivity, lowers inflammation, and supports detoxification pathways.
Fiber improves metabolic terrain. And terrain matters a lot!
Most women are wildly under-consuming it.
A general goal for most women is around 25–35g+ per day. Many women barely hit half of that.
Here are some high-fiber foods (with realistic servings):
Basil seeds -- 2 T: 15g
Lentils – 1 cup cooked: 15g
Chia seeds – 2 Tbsp: 10g
Raspberries – 1 cup: 8g
Blackberries – 1 cup: 8g
Avocado – 1/2 large: 7g
Pear (with skin) – 1 medium: 5–6g
Apple (with skin) – 1 medium: 4–5g
Lentils – 1/2 cup cooked: 7-8g
Black beans – 1/2 cup cooked: 7-8g
Chickpeas – 1/2 cup cooked: 6g
Ground flaxseed – 2 Tbsp: 4g
Oats – 1/2 cup dry: 4g
Quinoa – 1 cup cooked: 5g
Sweet potato (with skin) – 1 medium: 4g
Broccoli – 1 cup cooked: 5g
Brussels sprouts – 1 cup cooked: 4g
Artichoke – 1 medium: 6–7g
Almonds – 1 oz (small handful): 3–4g
I have been screaming from the rooftops about basil seeds for a couple years now and I still feel like it’s a secret. Haha! Two tablespoons stirred into yogurt, blended into a smoothie, or soaked into a simple basil seed “pudding” can give you ~15 grams of fiber... half your daily needs! It looks like, tastes like, and behaves just like chia, but with more fiber. It’s one of the easiest metabolic upgrades out there! I’ll link the exact brand I use here.
Fiber isn’t just about digestion. It’s about blood sugar stability, inflammation control, hormonal balance, microbiome diversity, and long-term disease risk reduction.
Stay wild and well,
Tara
P.S. I currently have a client with Lynch syndrome. Cancer prevention is absolutely part of her plan.
I’m not my clients’ healthcare provider. But with my medical background, I’m able to guide them through the nutrition, fitness, lifestyle, mindset, scheduling, and accountability side of things.
And it’s not just for body recomposition goals (though we absolutely do that). More and more women are navigating symptoms, family histories, diagnoses, and uncertainty — and they need someone to fully support them in optimizing their body, mind, and life in a way that elevates vitality, joy, peace, and quality of life.
If that sounds like you, you can find more details here.