How Nutrition Can Help Prevent Colon Cancer
Shanthi Appelö
| 4 min read
Shanthi Appelö is a registered dietitian and health ...
Colorectal cancer is the second leading cancer killer in the United States. While it typically affects men and women over the age of 50, individuals as young as teenagers have developed colon cancer.
A screening is the most effective way to reduce the risk of colon cancer, as it can detect abnormal growths in the colon or rectum known as polyps.
However, an individual’s diet and nutrition can also play an important role in protecting against colon cancer. When trying a new diet trend, it’s important to consider how the nutrients involved affect overall health.
Foods that prevent colon cancer
These three key factors to an individual’s diet that affect their risk of colon cancer:
Alcohol
Drinking alcohol can have many negative effects on the body, including an increased risk for colon cancer. Many studies have validated the link between alcohol consumption and seven types of cancer including colorectum,.
This cancer risk has been shown with any type of alcohol – beer, wine or liquor. Moderate to heavy alcohol consumption is associated with an increased risk of cancers of the colon and rectum. Experts recommend no more than two drinks per day for men and one drink per day for women.
Fiber
Fiber can be found in fruits, vegetables, whole grains, beans and legumes – and most Americans don’t get enough. In the short term, fiber keeps you full and prevents constipation. In the long term, fiber plays a protective role in preventing colon cancer.
The average American consumes 15 grams of fiber per day, though it is recommended that men consume 38 grams of fiber daily and women consume 25 grams of fiber daily. A good mix of high fiber foods is encouraged in a diet. Examples include:
- Avocado: 10 grams of fiber in one avocado
- Chickpeas: 12.5 grams of fiber in one cup of cooked chickpeas
- Oatmeal: 4 grams of fiber in one cup of cooked oatmeal
- Raspberries: 8 grams in one cup of raspberries
Ultra-processed meats and red meats
The link between ultra-processed foods/processed meats and colorectal cancer has been repeatedly connected in large studies. The IARC’s review of hundreds of studies found that even daily amounts of processed meat as small as 50 grams can increase the relative risk of colorectal cancer by roughly 18%.
Replace lunch meats with less processed options like roasted chickpeas, hummus, grilled chicken, fish, tuna or tofu; and limit eating red meat to three meals per week.
How trend diets affect colorectal health
Many new diet trends emphasize eating patterns that promise short-term results but could be nutritionally deficient. Here are some popular diets and whether they are harmful or helpful to your colon.
Keto
This high-fat, moderate protein and extremely low-carb diet was designed to control epilepsy in children but has since been adopted by adults looking to lose weight quickly.
However, the keto diet restricts whole grains and legumes – and many individuals focus on the fattier and processed foods allowed by the diet like bacon cheeseburgers and skimp on important nutritious foods that provide fiber.
Plant-based meats
Many plant-based meat substitutes are not necessarily healthier than their ground sirloin or turkey counterparts due to their high saturated fat and sodium content, and overly processed nature.
Whole30
While this diet encourages eating fresh fruit and vegetables and focusing on minimally processed or “whole” foods, it prohibits legumes and grains – which are important to colon health. Before starting any new diet, consult with a primary care provider to evaluate the risks and benefits of establishing a new pattern.
Low residue diet
One diet "trend" that may actually be a boon for colon health is the low residue diet, which is designed to go easy on the digestive tract, also known as the gastrointestinal tract. "Residue" is considered undigested food – including fiber – that makes up stool, according to WebMD.
A low residue/low fiber diet limits the amount of food waste moving through the large intestine. By limiting certain foods, you decrease the amount and frequency of bowel movements, thus putting less pressure on your colon. That can be helpful for people dealing with digestive issues or preparing for certain medical procedures like colonoscopies.
Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan.
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