Colon Cancer (or colorectal cancer) is the cancer of the large intestine, rectum and the colon. This is the last part of the digestive track of our bodies. Colon cancer is one of the most common types of cancer; however, the good news is that it is easily preventable.
Our diet plays a huge role in the prevention process! It is one of the major factors that can both cause or help prevent colon cancer.
Studies have linked high consumption of red and processed meats and low consumption of fibers to being one of the major causes of colon cancer symptoms.
In order to prevent colon cancer, you must know what food items to add and omit from your diet. Here is a short guide to help you out!
1. Limit Red Meat and Processed Meat
First and foremost, you must reduce the amount of red and processed meat you consume. Many studies have shown them to harm the intestine and increase the chances of colon cancer by up to 40%. Especially the fatty cuts. They trigger release of more bile acids into the digestive tracks, which in turn causes damage and promotes tumor growth. If you can’t completely avoid them, limit them to 2 or 3 servings per week (typically 2 ounce per servings).
2. Increase Fiber Intake
Fiber contains a short-chain fatty acid that stops the growth of cancer cells. Other than that, fiber is also known to improve the overall health and digestion. Nutritionists suggest eating about 15 grams of fiber each day. While there have been conflicting studies where fiber didn’t have any known benefits on the risk of colon cancer, however it is still beneficial to maintain fiber in your diets. You can get your daily fiber dose from brown rice, nuts, legumes, beans or even wholegrain cereals.
3. Take More Vitamin and Minerals
Both calcium and vitamin D can lower the chances of colon cancer by reducing the precancerous polyps. Other than that they also strengthen the bones. You can obtain calcium from sources like milk, cheese and salmon. While you can obtain Vitamin D from sources like sardines, egg yolks and above all, the sun!
Another mineral that reduces the chances of cancer is magnesium. Especially in people who are above 55 and overweight! Hence magnesium from beans, peanuts and spinach should also be added to your diet.
4. What Other Foods to Add To Your Diet
Ginger
It has been known to reduce colon inflammation, which is linked to tumor development. You can either consume ginger powder or eat fresh ginger daily.
Green Tea
Tea, especially white and green ones can reduce the risk of colon cancer by half. It helps in blocking polyp growth in the colon.
Black Raspberries
Potent antioxidants that are present in black raspberries have also been known to reduce the risk of cancer in the body.
Leafy Vegetables
Vegetables like broccoli, cauliflower, cabbage, kale, spinach and Brussels sprouts are known to reduce the risk of cancer as well. People who consume more vegetables are less likely to develop cancer!
Along with a stable and balanced diet, you need to stay physically active and quit smoking in order to minimize your chances of getting cancer!
Hopefully these tips will give you an insight in terms of what to eat and what not to eat to reduce the chances of contracting colon cancer.