Eating to Prevent Colon Cancer

Introduction

According to the U.S. Centers for Disease Control and Prevention, colorectal cancer is one of the most commonly diagnosed cancers in the U.S. While a diagnosis of cancer can be devastating, there are some things that you can do to lower your risk of developing colon cancer.

Obesity, Waist Size and Colon Cancer

A number of studies show that being overweight and/or having a large waist size is associated with an increased risk of colon cancer. Therefore, if you are overweight or obese, one of the most important things you can do to reduce your risk is to lose weight.

What to Eat

Making healthy food choices on a daily basis is critical. Your digestive tract needs fiber along with vitamins, minerals and other plant compounds to function properly. However, if you are like most Americans, you may not be getting the fiber you need. You could be coming up short on a wide range of other nutrients, as well. 

Without these dietary essentials, your risk of developing colon cancer may be increased. So pay attention to what’s on your plant and make sure that you are eating foods that can protect against cancer rather than increase your risk.

Dietary Fiber

Eat foods that are high in fiber. That means fruits, vegetables, whole grains, nuts and seeds.

Fruits and Vegetables

Fruits and vegetables not only provide a large amount of fiber; they are also loaded with antioxidant vitamins and minerals, plus other phytonutrients that may help to prevent cancer.

Whole Grains

Whole grain breads and cereals can help to boost your fiber intake, which is necessary for a healthy digestive tract and colon health.

Dietary Fat

A diet high in fat, particularly animal fat, has been linked to increased risk for colon cancer. Health experts recommend limiting these types of fats in your diet. Choose healthy omega-3 fats and monounsaturated fats from fish, nuts and seeds instead.

References

American Institute for Cancer Research

Centers for Disease Control and Prevention

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Read the Daily Diet Guide

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For a personalized nutrition consultation, talk to a registered dietitian. Registered dietitians are the healthcare professionals most qualified by training and experience to assist you in making the right food choices for your condition. Find a registered dietitian by visiting the American Dietetic Association website at www.etright.org.

The Health Benefits of Fiber

Overview

Millions of Americans are not getting the fiber they need sustain their health. In fact, you may be suffering, needlessly, from health problems that could easily be prevented by just eating more foods that are high in fiber and less sugar and other highly processed foods.

What is Fiber

Fiber is the insoluble part of carbohydrates that cannot be digested and absorbed. Although fiber is not absorbed from the digestive tract, it can affect your health in a number of ways, including binding with digestive waste and removing toxins from your body.

Types of Fiber

There are two main types of fiber – soluble and insoluble. Soluble fiber is fiber that can be dissolved in water and is found mostly in fruits. Insoluble fiber is more straw-like and is not soluble in water. Both soluble and insoluble fibers are important to your health.

Health Benefits of Fiber

Fiber is best known for its role in promoting regular bowel movements and preventing constipation.

In the process of moving waste from your gut, mops and traps bile, cholesterol, and other potentially toxic waste and moves through your colon and out of your body.

Another important benefit of fiber is controlling your blood sugar. It does so by slowing the breakdown of carbohydrates in the gut, so that sugar is absorbed more slowly. This helps to prevent potentially harmful spikes in your blood sugar.

Additionally, fiber also acts as a probiotic, which means it allows healthy bacteria to grow and reduces the amount harmful bacteria in the gut.

Numerous studies show that a diet rich in fiber may help to promote weight loss, reduce the risk of diabetes, high blood pressure, cardiovascular disease and colon cancer.

How Much Fiber Do You Need?

The National Research Counsel recommends that adult women consume 25 grams of fiber daily and that men get at least 35 grams. Children need smaller amounts.

Food Sources of Fiber

Fiber comes from plant foods. You can get the fiber you need by eating a diet rich in fruits and vegetables, whole grains, dried beans and peas, legumes, tree nuts and seeds.

Summary

Eat foods that are rich in fiber to keep your digestive tract healthy, prevent rapid spikes in your blood sugar, control your cholesterol and enjoy all of the other health benefits that you get from fiber. These benefits include weight loss and reducing the risk of colon cancer.