Proper nutrition against colon cancer

davorkust
May 14
4 min read

Author: Sandra Krstev Barać, nutritionist

Colon cancer is one of the most common types of malignant diseases that affects both women and men. However, although the incidence is high, the interesting thing is that it is a type of malignant disease that is easily prevented by proper nutrition and a healthy lifestyle. Numerous factors such as smoking or obesity contribute to the risk of developing the disease, and nutrition is an important link in this.

Thus, today we know that the typical Western diet, which is rich in meat, fat and processed foods, significantly contributes to the risk of developing colon cancer. On the other hand, the praised Mediterranean diet dominates in this case as well with its protective effect.

Interestingly, a vegetarian diet has also been shown to be beneficial in reducing the risk of developing this disease, and the positive effect is most pronounced among vegetarians who also consume fish and seafood.

Top Foods for Colon Cancer Prevention

Although the protective effect of dietary regimes such as vegetarianism or the Mediterranean diet is synergistic, there are some foods that, thanks to their impressive nutritional composition, can be singled out as heroes in the prevention of colon cancer. The following is a list of foods that, due to their protective effect, should be regularly found on the plate:

Whole grains and legumes are one of the best sources of insoluble dietary fiber, which plays an important role in regular bowel movements, which is why toxic substances remain in the body for a shorter period of time and thus minimizes the risk of potentially dangerous conditions. In addition, bacterial fermentation of fiber in the colon produces so-called short-chain fatty acids (SCFA), important metabolites with anti-inflammatory and potentially antitumor effects. According to recommendations, daily fiber intake should be 25-35g per day, which can be achieved by a varied diet in which, in addition to whole grains and legumes, fruits and vegetables, as well as seeds and nuts, are regularly present.

Colorful vegetables and fruits are a powerful weapon against colon cancer. In addition to being rich in vitamins, minerals and beneficial fibers, they are an unrivaled source of phytochemicals with antioxidant and potentially anticarcinogenic effects. Studies show that a wide range of phytochemicals from fruits and vegetables has a significantly greater protective effect than individual foods, so it is recommended to eat as much variety as possible. It is therefore advisable to consume 5 or more servings of fruits and vegetables per day, and the more colorful your plate is, the better for your health. If we want to single out the champions in cancer prevention, they would be cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, and among fruits, all berries (blueberries, raspberries, blackberries, currants, etc.) and pomegranates.
Fish, especially fatty versions such as sardines, mackerel, salmon or tuna, also play a role in preventing colon cancer, especially if they replace meat in the diet. It is known that regular consumption of fish protects against many chronic and degenerative diseases of today, primarily due to its impressive content of omega-3 fatty acids. Although further research is needed, it seems that omega-3 fatty acids are also useful in the prevention of colon cancer, primarily due to their anti-inflammatory effect. In addition, fish contains selenium and vitamin D, micronutrients that are also believed to have a protective effect.

Yogurt, but also other dairy products, can also reduce the risk of colon cancer, of course, provided that these foods are tolerated. The positive effect is attributed to the calcium content, and is explained by the fact that calcium ions can bind to bile and fatty acids and thus reduce the exposure of the colon epithelium to metabolites that can otherwise stimulate tumor growth. This is why numerous studies indicate the protective role of calcium supplements in reducing the risk of colon cancer.

Figure 1. A healthy diet should be varied.

Enemies of colon health

In addition to the fact that it is desirable to "enrich" the diet with useful foods, it is equally important to avoid those for which there is strong evidence that they increase the risk of developing colon cancer. Among the enemy foods, it is worth highlighting:

Red meat can, according to research, increase the risk of colon cancer. Among other things, heat treatment at high temperatures (grilling is the biggest offender here) leads to the formation of so-called polycyclic aromatic hydrocarbons and heterocyclic amines, which have proven carcinogenic effects. However, this is not a call to completely eliminate red meat from the diet, since it forms an important part of a balanced diet, but to limit its intake to one to two times a week.

Cured meat and meat products are on the list of undesirable foods for similar reasons as red meat, but these meat delicacies are considered even more dangerous because potentially dangerous nitrites and nitrates are added to them for preservation purposes. According to experts, the dangerous amount of processed meat is 50 g per day, which means that hams, sausages, salamis and other types of meat that are chemically preserved should be enjoyed only occasionally.

Excessive alcohol consumption, defined as consuming more than 2 drinks per day, is also not a desirable habit, and increases the risk of numerous malignant diseases, including colon cancer. The risk is even greater the higher the alcohol intake.

Additional tips for preventing colon cancer

In addition to diet, lifestyle also plays an important role in our health. To reduce the risk of colon cancer, follow the following tips: