Eating THIS could slash your risk of colon cancer—discover the potent diet!
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As the incidence of bowel cancer continues to rise alarmingly among individuals under 50, the spotlight has turned to dietary habits and their role in cancer prevention. Researchers from Flinders University have been delving into the connection between what we eat and the risk of developing gastrointestinal cancers, and their findings are particularly relevant for our community here at the Seniors Discount Club.
The research, published in the European Journal of Nutrition, suggests that a diet abundant in whole plant foods and fish and low in sugars and alcohol could be a key player in keeping colon cancer at bay. This builds upon previous evidence that a diet high in fruits, vegetables, whole grains, legumes, dairy, and healthy fats from sources like fish, may offer protective benefits against gastrointestinal cancers.
The connection between a poor diet and a higher risk of digestive cancers is becoming increasingly clear. Diets characterised by high consumption of red and processed meats, fast foods, refined grains, and sugary drinks are strongly associated with a greater risk of these cancers. On the flip side, embracing a diet rich in healthy fats, vegetables, and fish while reducing sugar and alcohol intake can significantly lower this risk.
Zegeye Abebe Abitew, the study's first author, emphasises the importance of vegetables, which are packed with fibre, vitamins, minerals, and antioxidants. These nutrients help reduce inflammation and support overall health. However, he also notes that a diet high in carbohydrates and fibre, including non-whole grains and sugar, showed no clear connection to colorectal cancer risk. This suggests that while fibre is protective, the high intake of non-whole grains and sugar may negate its benefits.
Senior author Yohannes Melaku reinforces the importance of a balanced diet rich in fibre and healthy fats as a potential preventative measure against colorectal cancer. He suggests that public health initiatives should focus on increasing access to and awareness of such foods to help reduce cancer risks.
The role of high-fibre foods in supporting healthy gut bacteria is also highlighted. These bacteria can help reduce inflammation, making fibre and healthy fats essential components of a balanced diet. While more research is needed to understand how diet affects cancer fully, the evidence is mounting that dietary changes can help prevent or delay some diseases.
Gastrointestinal cancers, which include cancers of the esophagus, stomach, pancreas, intestines, colon, and rectum, account for a significant portion of cancer cases and deaths worldwide. With the growing awareness of colorectal cancer, researchers are emphasising the importance of good nutrition in preventing disease.
The findings align with the dietary guidelines from the World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR), which recommend diets high in whole grains, vegetables, fruits, and legumes while limiting red and processed meats, sugary drinks, and processed foods.
Lena Bakovic, a registered dietitian nutritionist not involved in this research, agrees that a mostly plant-based diet is an effective way to reduce the risk of colorectal cancer. She advises a diet rich in a variety of fruits and vegetables, sufficient dietary fibre (20-30 grams per day), moderate amounts of lean protein, incorporation of plant-based proteins, and higher intakes of healthy plant-based fats sourced from foods such as olive oil and avocados.
For our members, this research underscores the importance of making informed dietary choices. Embracing a diet rich in whole plant foods and fish and cutting down on processed and sugary foods can not only improve your overall health but also significantly reduce your risk of colon cancer.
We encourage you to discuss these findings with your healthcare provider and consider how you might incorporate these dietary recommendations into your daily routine. Remember, it's never too late to make changes that can have a profound impact on your health.
What steps have you taken to improve your diet for cancer prevention? Have you found certain foods or eating patterns particularly beneficial? Share your experiences and tips in the comments below, and let's support each other in our journey towards better health!
The research, published in the European Journal of Nutrition, suggests that a diet abundant in whole plant foods and fish and low in sugars and alcohol could be a key player in keeping colon cancer at bay. This builds upon previous evidence that a diet high in fruits, vegetables, whole grains, legumes, dairy, and healthy fats from sources like fish, may offer protective benefits against gastrointestinal cancers.
A diet rich in fruits, vegetables, whole grains, fish, legumes, and healthy fats is suggested to reduce gastrointestinal cancer risk. Credit: Nobar Chernishev / iStock
The connection between a poor diet and a higher risk of digestive cancers is becoming increasingly clear. Diets characterised by high consumption of red and processed meats, fast foods, refined grains, and sugary drinks are strongly associated with a greater risk of these cancers. On the flip side, embracing a diet rich in healthy fats, vegetables, and fish while reducing sugar and alcohol intake can significantly lower this risk.
Zegeye Abebe Abitew, the study's first author, emphasises the importance of vegetables, which are packed with fibre, vitamins, minerals, and antioxidants. These nutrients help reduce inflammation and support overall health. However, he also notes that a diet high in carbohydrates and fibre, including non-whole grains and sugar, showed no clear connection to colorectal cancer risk. This suggests that while fibre is protective, the high intake of non-whole grains and sugar may negate its benefits.
Senior author Yohannes Melaku reinforces the importance of a balanced diet rich in fibre and healthy fats as a potential preventative measure against colorectal cancer. He suggests that public health initiatives should focus on increasing access to and awareness of such foods to help reduce cancer risks.
The role of high-fibre foods in supporting healthy gut bacteria is also highlighted. These bacteria can help reduce inflammation, making fibre and healthy fats essential components of a balanced diet. While more research is needed to understand how diet affects cancer fully, the evidence is mounting that dietary changes can help prevent or delay some diseases.
Gastrointestinal cancers, which include cancers of the esophagus, stomach, pancreas, intestines, colon, and rectum, account for a significant portion of cancer cases and deaths worldwide. With the growing awareness of colorectal cancer, researchers are emphasising the importance of good nutrition in preventing disease.
The findings align with the dietary guidelines from the World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR), which recommend diets high in whole grains, vegetables, fruits, and legumes while limiting red and processed meats, sugary drinks, and processed foods.
Lena Bakovic, a registered dietitian nutritionist not involved in this research, agrees that a mostly plant-based diet is an effective way to reduce the risk of colorectal cancer. She advises a diet rich in a variety of fruits and vegetables, sufficient dietary fibre (20-30 grams per day), moderate amounts of lean protein, incorporation of plant-based proteins, and higher intakes of healthy plant-based fats sourced from foods such as olive oil and avocados.
For our members, this research underscores the importance of making informed dietary choices. Embracing a diet rich in whole plant foods and fish and cutting down on processed and sugary foods can not only improve your overall health but also significantly reduce your risk of colon cancer.
We encourage you to discuss these findings with your healthcare provider and consider how you might incorporate these dietary recommendations into your daily routine. Remember, it's never too late to make changes that can have a profound impact on your health.
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