Prevent Colon Cancer with Simple Dietary Changes

Colon cancer, also known as bowel cancer, is a type of cancer that occurs in the lower section of the large intestine. According to the Colon Cancer Alliance, this cancer is the third most commonly diagnosed cancer in the US and it is the second leading cause of cancer deaths in both men and women combined. The American Cancer Society estimates that over 140,000 people will be diagnosed with this disease, and more than 50,000 will die from it just this year. The good news is that it is one of the most treatable forms of cancer when caught early, and even better news is that in most cases, it is preventable.

Here are some essential dietary changes that can help reduce your risk of developing colon cancer.

Limit Red Meat Consumption

There have been conflicting reports linking red meat and colon cancer. However, multiple studies have confirmed that high consumption of red meat is linked to an increased risk of colon cancer. A meta-analysis of 29 studies of meat consumption and colon cancer concluded that consuming large amounts of red meat increased the risk of developing colon and bowel cancer by 28%, and eating lots of processed meat increases the risk by as much as 20%.

To prevent colon cancer, you should limit your red meat consumption and aim to consume less than 500 grams per week. This amount applies to red meat combined with processed meat such as bacon, salami, sausages, and others. Primary reason red meat consumption is linked to colon cancer is due to the way it sits in the bowel wall. When red and processed meats travel through the bowel slowly, the chemicals in the meat sit against the bowel wall and irritate it. This can cause an increase in inflammation, a quicker turnover of cells, and the potential for cancer to develop in that area.

Watch How Meat is Cooked

It is also essential to watch how the meat is cooked. For example, avoid burnt or charred meat as burnt meat releases polycyclic aromatic, hydrocarbons, heterocyclic aromatic amines, and N-nitroso compounds. These are dangerous compounds that can wreak havoc on your colon.

Eat Resistant Starch with Meat Consumption

Combining resistant starch with meat consumption may lower the risk of colon cancer. Eating foods such as beans, legumes, cold potato, banana, whole grains, and seeds along with the meat reduces the contact time against the bowel wall and lowers the overall risk.

Consume More Oily Fish

Another way to help prevent or lower your risk of developing colon cancer is by eating more oily fish. In a recent study, researchers found that when the patients in the study consumed small amounts of fish containing omega 3 fatty acids, they cut their chances of dying from cancer by 70 percent. Researchers believe that omega-3 can suppress tumor growth and block blood supply to cancer cells.

Fish that are rich in omega-3 fatty acids include salmon, mackerel, tuna, sardines, and bluefish. The American Heart Association recommends eating fish at least twice a week, particularly those that are high in omega-3 fatty acids. Researchers believe that omega-3s assist in fighting cancer by reducing the production of enzymes that promote cancer cell growth, speeding up the rate at which cancer cell death occurs, and suppressing the formation of new blood vessels required for cancer cells to grow. Additionally, the oil from the fish provides a coating on the colon walls allowing foods to pass through the colon more quickly as opposed to just sitting in the walls causing inflammation.

In conclusion, becoming aware of how to prevent colon cancer is the first step towards prevention. Simple dietary changes, such as limiting red meat consumption, watching how meat is cooked, eating resistant starch with meat consumption, and consuming more oily fish can drastically reduce the risk of developing colon cancer. Remember, prevention is always better than a cure. As Benjamin Franklin famously said, “An ounce of prevention is worth a pound of cure.”