Colon cancer, which starts in the last part of the digestive tract, is also known as colorectal cancer. While this type of cancer usually affects older adults, it can actually occur in individuals of any age. Typically, it starts as a small, benign growth known as a polyp on the inside lining of the colon. These polyps often don't show symptoms, making them difficult to detect. Timely detection and excision of these precursor lesions are crucial, as colorectal polyps can progress to cancer if left untreated [1]. Therefore, it's really important to have regular fecal tests and colonoscopies to find and remove these polyps before they can turn into cancer.
Besides regular screenings, making lifestyle changes can significantly decrease your chances of developing colon cancer. Maintaining a healthy weight, engaging in regular physical activity, avoiding processed foods and red meats, quitting smoking, limiting alcohol intake, and consuming a nutrient-rich diet can all contribute to risk reduction. Research has shown that a diet high in fiber and low in red meat is associated with lower colorectal cancer risk [3].
Dietary fibers play a crucial role in ensuring proper bowel movement. Nutrients such as omega-3 fatty acids, calcium, and vitamin D can help inhibit the growth of cancer cells. Fiber is essential not only for regular bowel movements but also for limiting bacterial build-up in the colon. Here are some food groups that may assist in maintaining colon health and preventing the formation of polyps or cancer:
1) Oily Fish
Fatty fish are rich in omega-3 fatty acids. Including them in your diet can reduce inflammation, support heart health, and potentially slow the growth of cancer cells. In fact, studies suggest that individuals who prefer fish over red meat have a lower risk of developing colorectal cancer [2]. You might want to enjoy baked or smoked salmon, sardines, or tuna, which also provide vitamin D and calcium. Just be cautious with swordfish, shark, and king mackerel, as they can contain high levels of mercury and pollutants.
2) Colorful Fruits and Vegetables
These fruits and veggies are packed with phytochemicals that possess antioxidant properties, helping to block cancer cell growth and reduce inflammation. Chronic inflammation in the colon is a known trigger for cancer [2]. Moreover, the high fiber content in these foods can aid in preventing constipation and lowering the risk of polyps and hemorrhoids. Apples, blueberries, oranges, and raspberries are excellent choices. Aim to fill two-thirds of your plate with non-starchy vegetables like broccoli, kale, carrots, and spinach.
3) White Meat
While red meats like beef and pork are known for their protein content, they have been linked to an increased likelihood of colorectal cancer. The exact mechanisms are still being studied, but there is a well-established connection between red meat consumption and cancer risk [3]. Instead, consider healthier options like skinless chicken or turkey, and steer clear of processed meats like bacon or sausages.
4) Whole Grains
Whole grains such as oatmeal, barley, and brown rice are not just high in fiber; they are also rich in nutrients like magnesium. These foods help regulate bowel movements and prevent constipation, which is vital since constipation can increase the risk of polyps and other growths [4].
5) Nuts
Nuts like almonds and walnuts are rich in omega-3 fatty acids and flavonoids, which provide antioxidant and anti-inflammatory benefits. Including a handful of nuts in your diet weekly can help maintain stable blood sugar levels, thereby reducing the risk of type 2 diabetes, a known risk factor for colon cancer [3].
6) Beans and Legumes
Beans and legumes are fantastic sources of fiber and protein. They are also rich in vitamins that protect the colon and help lower cholesterol and blood sugar levels, which can reduce your colon cancer risk. Incorporating soybeans, lentils, and peas into your meals can be beneficial for overall health [5].
7) Dairy
Research suggests that calcium can lower the risk of colon polyps and cancer [5]. Therefore, including calcium-rich dairy products in your diet is important. You might want to consult with a healthcare provider about the right dosage for calcium supplements, and opting for dairy products fortified with vitamin D can be a smart choice too.
If you want to take a proactive step regarding your health, consider reaching out for an online doctor consultation. With the options available today, you can talk to a doctor online or even consult an AI doctor for personalized advice on maintaining your health. Using a chat doctor can make understanding your dietary needs easier, and an online AI doctor can help guide you through your health journey.
References:
- Zhiyong Huang, Fang Xie, Wencheng Qing, Mengyao Wang, Man Liu, Daming Sun. MGF-net: Multi-channel group fusion enhancing boundary attention for polyp segmentation.. PubMed. 2023.
- Man Wang, Jia-Jie Lu, Wen-Jie Kong, Xiao-Jing Kang, Feng Gao. Clinical characteristics of sentinel polyps and their correlation with proximal colon cancer: A retrospective observational study.. PubMed. 2019.
- Enoch Kuo, Kai Wang, Xiuli Liu. A Focused Review on Advances in Risk Stratification of Malignant Polyps.. PubMed. 2020.
- Fatemeh Hajmanoochehri, Navid Mohammadi, Bashir Rasoli, Mehdi Ebtehaj. High rate of advanced colorectal polyps in a 10-year-long retrospective study in Qazvin, Iran.. PubMed. 2014.
- Mahsa Khodadoostan, Reza Fatemi, Elham Maserat, Amir Hooshang, Mohammad Alizade, Mahsa Molaie, Reza Mashaiekhy, Yaghoub Moaddab, Shahram Yousef Poor, Asad Hashemy, Mohammad Reza Zali. Clinical and pathological characteristics of colorectal polyps in Iranian population.. PubMed. 2010.