Eating Nutritious Foods May Lower Colon Cancer Risk

You may be aware that a high-fat, low-fiber diet can make you more likely to develop colon cancer, but did you know that eating nutritious food may actively protect you from cancer? Two studies from Flinders University suggest eating fiber-rich vegetables, fruits and grains, as well as dairy and fish, may lower the risk for colon cancer and other GI cancers.

Nutrient-Poor and Processed Foods May Raise Colon Cancer Risk

The American diet centers on foods like burgers, hot dogs, pizza and packaged snack foods. Not only do these foods contribute to obesity, but they also increase cancer risk. Previous studies found that eating red and processed meat increased the risk for colon and rectal cancer by as much as 40 percent. Examples of red or processed meat include beef, pork, lamb, sausage, bacon, lunch meat and hot dogs.

Another deficiency in the Western diet is not eating enough fiber. Dietary fiber is the part of the plant that we are not able to digest, and we find it in whole grains, vegetables, fruits, nuts, seeds and legumes. Many varieties of flour, cereal, bread and pasta undergo processing, resulting in the removal of the outer layer known as bran. Processed foods contain less fiber and can cause inflammation in the digestive system.

Healthy Eating Can Help Prevent Colon Cancer

Eating nutritious foods is one of the easiest ways to boost your overall health and reduce the risk of cancer and chronic disease.

The studies from Flinders University underscore the guidelines of the American Institute for Cancer Research (AICR) and the World Cancer Research Fund (WCRF) that encourage people to eat more fruits, whole grains, vegetables and legumes while limiting the amount of processed foods, red and processed meats, and sugar-sweetened beverages.

“Our findings not only reinforce established guidelines but also highlight dietary choices that can proactively protect against this disease, such as upping your fiber intake,” said Yohannes Adama Melaku, PhD, from Flinders Health and Medical Research Institute (FHMRI), regarding bowel cancer.

Dr. Melaku said eating foods like vegetables and healthy, unsaturated fats and avoiding sugary, processed food and drinks can potentially improve colon health and prevent disease.

“Notably, we found that high-fiber foods such as fruits and vegetables promote healthy gut bacteria that can reduce inflammation,” said Dr. Melaku. “The emphasis on fiber and healthy fats should be an integral part of everyone’s diet.”

How Different Foods Affect Inflammation in the GI Tract

Inflammation refers to the body’s reaction to illness, injury or an irritant. Chronic inflammation, however, can last for years and damage DNA. If damaged cells begin to divide, cancer may develop. Research suggests chronic inflammation causes up to 20 percent of cancers.

Millions of bacteria and other tiny organisms live in the digestive tract. While some types of bacteria may be harmful, others play an essential part in regulating metabolism, heart health and immunity. Eating foods that are high in nutrients and fiber help nourish the beneficial gut bacteria, maintain balance in the gut microbiome and reduce inflammation.

Yogurt and fermented foods like kimchi and kefir contain lactobacilli and bifidobacteria, which strengthen the gut barrier to protect against pathogens. These beneficial organisms also prevent harmful bacteria from adhering to the intestinal lining.

Ultra-processed foods, red and processed meat, sugar, saturated fats and alcohol can disrupt the complex microbiome that lives in the gut and increase the risk of disease.

A study published in Cureus compared the gut lining of people who ate a nutritious diet to the GI tract of people who ate junk food. The authors concluded, “The gut microbiome of individuals who consume healthy foods and those who prefer junk food varies significantly. Healthy diets promote a diverse and beneficial gut microbiome, while junk food consumption often leads to a less diverse microbiome with negative consequences for health.”

Eat More Whole Foods and Less Processed Foods

Our bodies absorb nutrients most efficiently when food remains whole and in its natural state. Grocery stores usually place whole foods around the perimeter because whole foods are perishable. The middle aisles of the grocery store include more processed foods because the added preservatives lengthen the shelf life.

When you shop, fill your cart with fresh produce, leafy greens, brown rice, lentils, rolled oats, natural cheese, eggs, milk, salmon, lean chicken and turkey. For healthy probiotics that nourish the gut, buy fermented foods like unsweetened yogurt, sauerkraut and kombucha.

Purchasing whole grain bread from the bakery will often provide more nutrition than packaged bread on the shelf because it will contain fewer preservatives.

Try to avoid processed meats and ready-made meals because they often contain added sugar, salt, nitrates, coloring and preservatives.

You don’t have to give up all desserts and sweets, but you can make healthier choices. Fresh fruit and dark chocolate contain high amounts of antioxidants that are healthy and gut friendly.

Prevent Colon Cancer with Regular Screenings

A healthy diet is a good place to start, but the best protection against colon cancer is screening. Colon cancer is one of the few types of cancer that is preventable, and it is highly treatable when detected early.

You have several choices for colon cancer screening:

• Stool-based tests — These check the stool for signs of colon cancer. Stool-based tests are convenient and non-invasive, but you must repeat them more often. Furthermore, if the test is positive, you must undergo a colonoscopy to determine the cause of the positive test.
• Blood-based test — These evaluate your blood for signs of colon cancer. If positive, a colonoscopy is also required.
• Visual exam — These tests look for abnormalities in the structure of the colon and rectum. Doctors perform the procedures with a scope or X-ray imaging.

The most comprehensive screening is a visual exam called colonoscopy because it can detect and prevent cancer. During the procedure, a gastroenterologist can view your entire colon lining and remove polyps or abnormal tissue that could become cancerous.

Ask Your Doctor about Your Colon Cancer Risk

Colorectal cancer is the second leading cause of cancer death among adults, and your lifetime risk for the disease is about five percent. Although colon cancer incidence is decreasing in people older than 50, it is increasing in younger adults.

Because young-onset colon cancer is becoming more common, the American Cancer Society recommends that all adults who are at average risk of colorectal cancer begin screening at age 45.

Knowing your personal and family medical history is important because you may have risk factors that make you more likely to develop colon cancer. These include the following:

• Family history of colorectal cancer or a colon cancer syndrome
• Family or personal history of colon polyps
• Inflammatory bowel disease

Some risk factors you can change, such as the following:

• Obesity
• Smoking
• Alcohol use
• Unhealthy diet
• Sedentary lifestyle

Schedule an Appointment

You can make positive choices to benefit your digestive health. Talk to your doctor about how often you should get screened for colorectal cancer and which method is best for you. At your appointment, you can also discuss other lifestyle modifications like weight loss, dietary changes and an exercise plan to help lower your risk for disease.