Colon cancer is the fourth deadliest form of the disease, killing more than 600,000 people a year. Rates are much higher in Western countries than in Africa.

The big question is why?

It’s proven that colon cancer is mainly caused by higher animal protein and fat, and lower fiber consumption. According to a research done 3 years ago, Black Americans who switched to a high-fiber African diet for just two weeks saw a dramatic drop in risk factors for colon cancer.

In the research, it was also revealed that “Africanization” of the diet increased total quantities of butyrate (a type of fatty acid that helps your gut work right) in one measure by 2.5 times, while “Westernization” reduced quantities by half.

Now pause…

Which fiber-rich foods do Africans eat that reduces the risk of colon cancer so much? Find out below.

Egusi Soup and Eba

This is one of the most popular dishes in Nigeria. Egusi (Melon) soup has so many rich nutritional components (many local ingredients) and can be served with fufu (pounded yam), or Eba (prepared gari).

Eba, even though high in carbs, the Nigerian food is rich in dietary fiber as well.

Bitterleaf, a component of Egusi Soup has so many nutritional values likewise Egusi. According to a report by the University of Texas published on Livestrong, adding bitter leaf to your healthy diet may reduce your risk of chronic diseases like breast cancer and type 2 diabetes.

Egusi Soup and Eba is a super-rich food. Watch this video by All Nigerian Foods on YouTube to learn how to prepare Egusi Soup.

Moroccan Couscous with veggies

Couscous is a traditional Moroccan meal eaten with hand. Couscous is a grain similar to rice, frequently served with vibrant vegetables and a hearty broth. Common couscous toppings include nutritious choices like chickpeas, pumpkin, carrots, cabbage, squash, and tomatoes.

Couscous is a great source of fiber, protein, essential vitamins and trace minerals. Traditional preparation calls for the vegetables to be steamed, a cooking method that preserves nutrients.

Chakalaka & pap

South African chakalaka recipeDon’t leave South Africa without trying Chakalaka & pap. It is a simple vegetarian recipe made with of onions, tomatoes, peppers, carrots, beans, spices and is often served with pap, which is similar to American grits and is a starchy dish made from white corn maize.

Chakalaka has been a staple for generations of black South Africans and is a fiber-rich diet.

Atkilt wot

There are so many fiber rich foods eaten by Ethiopians, but Atkilt wot is special. Atkilt wot is a delicious vegetable combo of cabbage, carrots, and potatoes simmered in a light sauce.

It is sometimes called tikil gomen and it’s normally served as a side dish with lentil stew and flatbread.


Kenyan irio recipeIn the Kenyan language of Kikuyu, irio just means “food.” Irio is a Kenyan dish that consists of boiled beans, corn, mashed potatoes and possibly mixed in with a little bit of vegetables. It is usually eaten with grilled meat and is called “nyama na irio.”

Green peas and potatoes are boiled and then mashed up before whole kernels of maize (corn) are added to give the mash some extra starch and texture.


Ghanaian waakye recipeNext to jollof rice, the next big thing in Ghana when it comes to food is waakye. Waakye is basically a rice and beans dish. Dried millet leaves are used to give it color. Waakye is eaten with a good tomato based stew alongside, avocado, shito, kelewele, wet gari, spaghetti and some vegetable salad.

Bananas with split green peas

Rwanda is a beautiful mountainous country bordering Burundi, the Democratic Republic of the Congo, Uganda, and Tanzania. The Rwandan diet consists mainly of sweet potatoes, beans, maize, peas, millet, plantains, fruits, Potato, and cassava.

Refusing to eat or drink is considered a serious insult in Rwanda. One of their many rich meals include Bananas with split green peas.

Pea soup is made typically from dried peas. It is, with variations, a part of the cuisine of many cultures. It is greyish-green or yellow in color depending on the regional variety of peas used.


4 ripe bananas, 400 g dried split green peas which have been soaked overnight, 2 tbsp palm oil or groundnut oil with 2 tsp paprika, 1/2 tsp salt, 1 small onion that is thinly sliced.


Ugali recipe

Ugali is the most popular food in Kenya. It is a dish made of maize flour (cornmeal), millet flour, or sorghum flour cooked in boiling liquid (water or milk) to a stiff or firm dough-like consistency (when it is cooked as porridge, it is called uji) and served with salad.

Muriwo Unedovi

Zimbabwe muriwo unedovi recipeMuriwo unedovi is a traditional relish mostly taken by the locals of Zimbabwe which are collard greens cooked in peanut sauce. It is mainly served together with sadza (PAP) though there are some who prefer to take it on its own.

Sadza is the most common dish found in Zimbabwe and is stiff maize meal that is like a thickened porridge. It can be rolled into a ball and dipped into meat, sauce, gravy, sour milk, or stewed vegetables like Muriwo Unedovi.

Wali na maharage

Wali na maharageWali na maharage, means rice and beans, is a Tanzanian dish eaten with vegetables. Unlike waakye, the rice is often cooked differently with coconut milk or oil. Wali na maharage can be flavored with spices like cumin seeds, pepper, cloves, cardamom or cinnamon.


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