WE all know eating a high-fibre diet is good for us, but it seems that women, in particular, should take note.

New research, conducted in Yorkshire, has found that women who eat more fibre could halve their risk of breast cancer - at least until the menopause.

The study followed 35,000 women over seven years and found those with the highest fibre intake of 30 grams a day had a 50 per cent lower incidence of breast cancer than those eating 20 grams a day.

Researchers are unsure why, but said dietary fibre was rich in vitamins and other nutrients with important anti-oxidant properties.

Fibre can also regulate levels of the female hormone oestrogen, and balance insulin levels in the body.

High levels of both hormones are linked to breast cancer risk, they added.

Professor Janet Cade, of the University of Leeds, led the study and said this week that she was confident it was a genuine link.

She said: "Thirty grams of fibre a day is high, about twice the normal level.

"You would have to eat a fibre-rich breakfast cereal, wholemeal bread instead of white and five portions of fruit and vegetables a day. But it is not hamster rations, it is do-able."

York GP David Fair thinks the study is highly credible.

He said: "Fibre in your diet helps to remove some of the bad chemicals in our diet, so that they don't get absorbed.

"It is possible that if people eat more fibre they are more likely to be eating more nourishing foods and having a better quality diet which could be protective against cancers."

In general, we do not eat enough fibre, said Dr Fair. Our bodies are actually designed to eat far more.

He said: "People in primitive countries eating the diet that has evolved will probably be passing a large bowel movement two or three times a day, weighing perhaps 1lb each time, because they eat more vegetables," he said.

As fibre can only be obtained by vegetable products, including fruit and cereals, we need to increase our intake of them.

If people cannot cook more, they could buy wheat or oat bran and add it to their usual diet, he suggests.

"Oat bran is delicious added to soup," he said.

"Eating a healthier diet can protect against other cancers too, including bowel cancer."

Cancer Research UK's top seven diet tips

  • Fruit and vegetables are likely to reduce the risk of many cancers, especially those of the digestive system, such as mouth, foodpipe and stomach cancers. Eat at least five different portions a day.
  • Fats are a necessary part of our diet, but high-fat diets can increase our risk of cancer, heart disease and other conditions. Vegetable foods are richer in monounsaturated or polyunsaturated fats, while meat is higher in saturated fats. Try to cut down on fatty meat, biscuits, crisps, cheese and butter. Choose lean cuts of meat and semi-skimmed or skimmed milk. Try to avoid frying food in lots of oil - try steaming, braising or lightly grilling instead.
  • Vitamins and minerals, such as folate, selenium, calcium, and vitamins A, C and E, could reduce your risk of many cancer. Don't rely on supplements - they do not substitute for a balanced diet.
  • Eating lots of red and processed meat can increase your risk of bowel cancer, and possibly stomach cancer. Eat smaller and fewer portions of red and processed meat. Try substituting beans or pulses for meat in your recipes.
  • Salt-preserved or high-salt foods may increase your risk of cancers of the stomach and nasopharynx. Try not to eat too many salt-preserved or high-salt foods and check the salt content of processed foods and ready meals.
  • Fish may reduce your risk of bowel cancer. Try eating more fish instead of red or processed meat.
  • Fibre-rich foods can reduce your risk of bowel cancer. These include fruit and pulses.