Foods that may lower your risk of colon cancer – Cleveland Clinic

If what you eat determines your body, it’s important to eat healthily.

If you are at high risk of developing the disease colon cancer, certain lifestyle habits can help lower your chances of developing colon cancer. It’s no surprise that healthy eating is one of them.

colorectal surgeon Scott Steele, MD, MBAconsiders what you should eat (and what you should avoid) to maintain colon health and lower your risk of colorectal cancer.

What foods are good for colon health?

Many types of cancer cannot be prevented. However, when it comes to colorectal cancer (colon cancer), colonor large intestine), your lifestyle and habits can play a big role in lowering your risk.

In fact, dietary factors may contribute This means that the right food choices can have a big impact. Here are some healthy eating tips to prevent colon cancer.

Get plenty of fiber from fruits and vegetables

“Eat your vegetables” is a classic mantra, and there are many good reasons for it. Here’s one of hers. Eating fiber-rich fruits and vegetables can help prevent colorectal cancer.

“While all sources of fiber are beneficial for colon health, fruits and vegetables are readily available (and in most cases delicious) sources,” says Dr. Steele. “In the gastrointestinal tract, it reduces the transit time of waste products through the colon, lowers cholesterol, and even helps improve symptoms of intestinal disease.” hemorrhoids”

Another great source of fiber is whole grains, which are unprocessed and rich in healthy vitamins and minerals.a 2020 review People who include whole grains in their diets have been found to have lower rates of certain types of cancer, including colorectal cancer.

Significantly reduce red and processed meat

Do you know the word “Carcinogen”? This refers to anything that can cause cancer, such as tobacco, UV rays, and asbestos, but it turns out that it also includes some meat.?

Research has linked red meat to an increased risk of colorectal cancer. International Agency for Research on Cancer (IARC) Classify red meat It is classified as a Group 2A carcinogen and is “probably carcinogenic to humans.”

Dr. Steele says this is even more true for processed meats, meaning meats that have been preserved by smoking, curing, curing, or adding chemical preservatives (think bacon, ham, sausage, hot dogs, etc.) . Processed meat is classified as a Group 1 carcinogen, meaning there is evidence that it is carcinogenic to humans. This means it is placed in the same group as tobacco and other known harmful substances.

Eliminate ultra-processed foods

Ultra-processed foods are foods that have been processed to contain fats, starches, sugars, and hydrogenated oils. They contain additives, preservatives, and other ingredients to make them taste better and last longer, but they can also have major negative health effects.

A 2022 study found that ultra-processed foods May increase risk About colorectal cancer. Specifically, the researchers found that men who ate a lot of ultra-processed foods had a 29% higher risk of developing colorectal cancer compared to men who restricted their intake.

Consider becoming a pescatarian

A five-year study of more than 77,000 people found that a diet rich in fruits, vegetables, and fish was the most protective against colorectal cancer.researchers discovered that Adopt a pesco-vegetarian diet It was associated with a 45% reduced risk of colorectal cancer compared to people who ate a meat-containing diet.

So what is the Pesco Vegetarian Diet? This eating style, commonly known as the pescetarian diet, is similar to vegetarianism but incorporates fish and seafood.

The same study showed that vegetarians had a 22% lower risk of colorectal cancer compared to meat eaters, while vegans had a 16% lower risk of colorectal cancer compared to non-vegetarians.

“Adding seafood to your meal plan makes it easier to meet your daily nutritional needs while maintaining a primarily plant-based diet,” says Dr. Steele.

Try the Mediterranean Diet

If you’re looking for a good example of a Pesco vegetarian diet, look no further than here. mediterranean diet, emphasizes fresh fruits, vegetables, and fish rich in omega-3 fatty acids. This dietary style can reduce your risk of colorectal cancer by as much as 43%.

USDA Dietary Guidelines Advisory Committee Said It states that the Mediterranean diet “represents a healthy eating approach that promotes health and reduces the risk of chronic disease while simultaneously addressing nutrient needs.” The Mediterranean diet emphasizes seafood, fruits, and vegetables, as well as whole grains, beans, nuts, and olive oil.

“It just goes back to what we’ve learned over time: The Mediterranean diet is a really healthy diet,” says Dr. Steele. “This can help prevent the development of colon and rectal cancer, as well as heart disease and other diseases.”

abstain from (or abstain from) alcohol;

Research Number of deaths from cancer worldwide Almost half of the cases were found to be linked to potentially preventable risk factors such as alcohol consumption. Excessive alcohol consumption is associated with an increased risk of various health problems, including colorectal cancer.

In general, men and those assigned male at birth (AMAB) should limit alcoholic beverages to no more than two drinks per day, while women and those assigned female at birth (AFAB) should limit alcoholic beverages to two drinks per day. should be limited to one drink per day.

Change your habits to lower your risk

A healthy diet and plenty of exercise both significantly reduce your risk of colon cancer. And it’s important to know when to get tested for this disease.

Risk increases with age, so current guidelines say people should first be tested at age 45. But if you have a family history of colorectal cancer, talk to your doctor about getting tested sooner, and be sure to make an appointment to discuss any problematic symptoms. , like rectal bleeding or unexplained weight loss.

“Each year, colon cancer is one of the leading causes of cancer-related death in the United States alone,” Dr. Steele emphasizes. ”