Please i need to do the respond this two discussions, with 150 words.1. Fiber is a complex carbohydrate and it is a natural and important part of balance diet. The latest research have proven that adding fiber to your diet can limit your risk of colorectal cancer, for every 10 gram of additional dietary fiber we take, the risk of colorectal cancer drop by 10%. It is important to note that we have two types of fiber which are soluble and insoluble fibers. The recommendation for your total dietary fiber which include both soluble and insoluble types for men age 50 is 38g per day, for women age 50 is 25g per day. Hence, Soluble fiber such as oats, peas. e.t.c might not have the same benefit in reducing the risk of colorectal cancer because they dissolve in water and gastrointestinal fluids. As a thick spread out gel, soluble fiber block fat that would otherwise be digest and absorbed. Hence lowering cholesterol, stabilizing blood sugar level, enhance weight loss e.t.c. Insoluble fibers such as whole grain, wheat bread and high fiber cereals are indigestible and thus reduce the risk of colorectal cancer by dilution of fecal cacinogens, reduced transit time and bacterial fermentation of fiber to short chain fatty acids with anti-carcinogenic properties. The fiber sits in the gastrointestinal tract absorbing fluid and sticking to other byproducts that are ready to be formed in the stool. In 2015, the world Health organization (WHO) declared that people who eat processed meat (such as hot dog, bacon, lunch meat and salami) are at risk of developing colon cancer. They also said that red meat such as beef, pork, veal and lamp are likely to cause cancer as well. Researcher found that eating 50gram of processed meat everyday(equivalent to one hot dog or four strips of bacon) may increase your risk of colon cancer by 18%.2. Soluble fiber dissolves and insoluble doesn't. By preventing constipation and intestinal blockages, insoluble fiber helps reduce the risk of developing small folds and hemorrhoids in the colon. It may also reduce the risk of colorectal cancer. Fiber substances reduce circulating estrogen levels, inhibit tumor initiation and growth, and decrease early markers of risk for mammary and colon carcinogenesis. Whole grains are an important source of magnesium, which has been associated with reduced risk of colorectal cancer. Dietary fiber, particularly from cereal sources, increases fecal bulk and reduces intestinal transit time, thereby diluting carcinogens and reducing their absorption by the intestinal epithelium. Cereal fiber, in addition to the resistant starch and oligosaccharides in whole grains, is fermented in the colon into short chain fatty acids including butyrate. Butyrate is the preferred fuel for mucosal cells and has proapoptotic and antineoplastic potential, thus decreasing tumor growth. They also lower intestinal pH, thereby reducing the solubility of free bile acids and diminishing their availability for carcinogenic activity. Some foods that could increase colon cancer are processed meat, processed grains such as white bread and sugary drinks. You can try poultry or fish as an alternative. Integrate whole grains not processed bread. Sugary drinks cause inflammations, try water or less sugary alternatives. I found this information so helpful, I knew taking dietary actions was a way to take action against obesity but not so much for cancers. Consumption of what we eat holds a truth to you are what you eat, these substances have great effect over time in our bodies. Im a big believer of just because its on the shelf available and eatable doesn't mean you should continuously buy it without researching the effects and ingredients on the products. As consumers we should should research products whether topical or eatable, the effects are great.