An expert doctor has shared valuable insights on how consuming certain everyday foods can significantly increase fiber intake, a crucial factor in preventing bowel cancer, as per medical experts.

Dr. Karan Rajan, a surgeon working in NHS hospitals, discussed his innovative 'fibermaxxing' technique in an Instagram video that garnered 1.1 million views.

Research indicates that fiber, which consists of indigestible plant components aiding in digestion, plays a vital role in reducing the risk of bowel cancer.

Bowel Cancer UK reports that 28% of cases in the UK are linked to insufficient fiber intake, with only 9% of adults meeting the recommended daily intake of 30g.

Dr. Rajan suggests incorporating specific foods, each containing five grams of fiber, into one's diet. Some examples include pistachios, almonds, raspberries, peas, hummus, dark chocolate, lentils, apples, avocados, and pears.

By combining three of these fiber-rich foods, individuals can easily achieve 15g of fiber in a single meal.

Dr. Rajan emphasizes that stacking fiber from various sources provides different phytonutrients, polyphenols, and prebiotic fibers, each offering unique benefits to the gut microbiome.

Fiber, a plant-based carbohydrate, is essential for gut health and proper functioning. It can be found in whole grains, beans, nuts, seeds, fruits, and vegetables.

Recent research from the University of California San Diego suggests a potential link between E-coli infections, which harm the gut, and the increasing incidence of bowel cancer.

Experts believe that a high-fiber diet can help combat harmful E.coli bacteria in the gut, reducing the risk of mutations that lead to tumor development.

Bowel cancer symptoms include blood in the stool, changes in bowel habits, bowel obstructions, and unintended weight loss.

While the disease primarily affects individuals over 50, there has been a concerning rise in cases among younger adults, with those born in 1990 being three times more likely to develop bowel cancer than those born in the 1950s.

Approximately 17,000 people die from bowel cancer annually in the UK, with around 5% of cases now occurring in adults aged 25 to 49.

Common risk factors for bowel cancer include a low-fiber diet, excessive consumption of red or processed meat, and obesity.