International Journal of Epidemiology Pre-menopausal women eating the most fiber more than halved their risk of developing breast cancer, enjoying a lower risk of breast cancer compared to women whose diets supplied the least fiber Fiber supplied by whole grains offered the most protection. Pre-menopausal women eating the most whole grain fiber (at least 13 g/day) had a 41% reduced risk of breast cancer, compared to those and the lowest whole grain fiber intake (4 g or less per day). Fiber from fruit was also protective. NuCulture Pre-menopausal women whose diets supplied the most fiber from fruit (at least 6 g/day) had a 29% reduced risk of breast cancer, compared to those and the lowest fruit fiber intake (2 g or less per day). Practical Tip: As the following table shows, it's surprisingly easy to enjoy a healthy way of eating that delivers at least 13 grams of whole grain fiber and 6 grams of fiber from fruit each day. Advocates of the Pale diet advise to avoid legumes on the basis that ancient man did not consume them. But this is not accurate. The main issue and beans is they are not as nutritious as many are led to believe. Eating a few servings a week of legumes is great if you tolerate them.