27/05/2021
1. Add plant-based foods into your diet.
“First and foremost, eat a diet rich in whole grains, vegetables, fruits, nuts, seeds, beans and lentils — basically, a plant-based diet,” says Manella. “Of course, plant-based does not mean eating only plants. But at least half of your plate should comprise plant foods, which provide many beneficial vitamins, minerals and antioxidants, and are packed with fiber — our natural cancer-fighting compounds.”
2. Limit red meat consumption.
According to the ACS, the risk of colon cancer increases by 15% to 20% if you consume 100 grams of red meat (the equivalent of a small hamburger) or 50 grams (equivalent of one hot dog) of processed meats, like sausage, bacon or hot dogs, per day.
“We recommend prioritizing chicken, turkey and fish over beef, pork and lamb,” says Manella. “However, if you choose to eat red meant, we recommend no more than 18 ounces of red meat per week (about three small servings the size of a deck of cards).”
The way you cook your red meat can also add to your risk. “We recommend limiting cooking red meats at very high temperatures that cause charring,” she says. “This causes the meat to form chemicals called heterocyclic amines and polycyclic aromatic hydrocarbons, which are linked to increased cancer risk.”
3. Hold the sugar.
Studies have found that people with ulcerative colitis and Crohn's disease often have diets high in sugar and low in fiber.
While sugar has not been directly associated with the progression of colon cancer, foods high in sugar are often high in calories and can lead to weight gain and obesity.
“Naturally occurring sugars in fruit and dairy are OK and provide a number of beneficial vitamins and minerals,” says Manella. “But we recommend limiting added sugar to less than 35 grams a day.”
She also recommends taking a closer look at beverages. “Look for sugar-free alternatives like sparkling water, unsweetened teas or coffees, or fun natural flavor combinations like blueberry and cucumber or lemon and ginger.”
4. Up your fiber intake.
Eating a high-fiber diet is good for overall intestinal and colon health.
“The American Institute for Cancer Research and ACS recommends aiming for at least 30 grams of fiber from food sources each day,” says Manella. “Fiber naturally occurs in plant-based foods. Focus on incorporating a variety of whole grains, colorful fruits and vegetables, nuts, seeds and beans into your diet. If you can’t meet your needs with fiber foods alone, a fiber supplement like Metamucil can be a helpful tool to reach your fiber goal.”
Fiber aids colon health by helping to keep you regular and prevent constipation by moving foods through your gastrointestinal tract. This may then lower your risk of developing hemorrhoids and small pouches in your colon that can lead to diverticular disease.
5. Choose grains wisely.
Whole grains are grain products that have not been stripped of their nutrient and fiber-packed exterior. The Dietary Guidelines for Americans recommend that all adults eat at least half of their daily grains as whole grains, about three to five servings.
Some readily available whole grains include barley, quinoa, whole wheat flour, wild and brown rice and oatmeal. These foods contain more colon-friendly vitamins, minerals, fiber, essential fatty acids, antioxidants and phytochemicals (natural compounds in plants that have a beneficial effect on the body) than their refined grain counterparts, such as white flour and white rice.
Manella notes that an easy way to determine if the food is a whole grain is to check the label. “If the first ingredient on a grain product says ‘enriched,’ it is not a whole grain,” she says.