Sure, you’ve heard that antioxidant-rich berries can help lower your risk of cancer, but have you heard that fiber can also help in a big way?

According to a 2018 review of meta-analyses Journal of Chiropracticconsuming a high-fiber diet can reduce the likelihood of developing some types of cancer2— in particular, colorectal cancer and breast cancer.

The thing is 95% of Americans do not get enough fiber3 daily. Men need at least 38 grams per day, and women – at least 25 grams.

To increase your fiber intake, be sure to include plenty of these high-fiber foods at every meal throughout the day: