Attention women! If you’re in your 20s or 30s, it’s time to start paying attention to your fibre intake. A new study has found that eating plenty of fibre reduces the risk of developing breast cancer.

A diet high in fibre intake has long been scientifically proven to lower cholesterol levels, regulate body weight and protect the human body from type II diabetes. And now researchers have found that fibre also has properties to lower the risk of developing breast cancer.

The journal Pediatrics published a study on February 1, in which it revealed that having a diet high in fibre during teen years and young adulthood may protect you from breast cancer.

In 1991, as many as 90,534 women, aged 27 to 44, were asked by researchers from Harvard University and Brigham and Women’s Hospital to give detailed information about their diets. 7 years later, half of the participants (44,263) provided information about their dieting habits in high school.

The women that took part in the study were then divided into five groups: from highest to lowest diets containing fibre. Over the next 13 to 20 years, the women were checked as to how many of them develop breast cancer.

Turns out, those who consumed a large amount of fibre (over 26 grams per day) during early adulthood showed a 19% reduced breast cancer risk compared to those who ate a small amount of fibre (12 grams per day). Other factors such as red meat intake, alcohol intake and bodyweight were also checked by the researchers.

Meanwhile, women who ate lots of fibre during their teen years had a 16% lower breast cancer risk than those who ate not enough fibre.

So, from now on, start including as lots of fibre sources into your diet: oats, oat bran, barley, apples, citrus fruit, wheat bran, fruits, vegetables, nuts and whole wheat.