What you eat today might be what protects you tomorrow. A new study shows that a high-fibre diet consumed during teen years might lower the risk of breast cancer in later years.

The new research conducted by scientists from Harvard’s T.H. Chan School of Public Health gathered data from over 44,000 women. The results indicate a significantly lower risk of breast cancer before hitting menopause among those women who reported having consumed the greatest amount of fibre in their high school years (amounting to 28 grams daily). This was compared against those who claimed they ate the least dietary fibre (less than 15 grams per day). The difference was a 12 to 19 percent lower risk, depending on the amount the women consumed.

Overall, a 16% lower risk of developing breast cancer was found linked with eating more fibre while a 24% lower risk was noted for the years preceding menopause.

Lead author Maryam Farvid says that consuming the recommended amount of fibre per day (25 to 30 grams) would do the trick in lowering the risk of the cancer.

Furthermore, consuming more fruits and vegetables (like apples, pears, raspberries, artichokes, green peas) had special benefits, according to the researchers. Otherwise, the foods would also include lentils, whole wheat pasta, whole grain brain, brown rice and oatmeal.

Farvid says in a statement to CBS News that their findings highlight the importance of high-fibre diets in one’s early years in the prevention of breast cancer. This type of diet might reduce the incidence of the disease.