Colon cancer is one of the most common types of cancer worldwide. It occurs when abnormal cells grow and divide in the colon or rectum, which are parts of the large intestine.

While the exact causes of colon cancer are not yet fully understood, research has found that certain lifestyle factors, including diet, play a significant role in a person’s risk of developing this disease.

Foods that Reduce the Risk of Colon Cancer

1. Fruits

Fruits are packed with various nutrients that help reduce the risk of colon cancer. According to research, eating a high intake of fruits, particularly berries, apples, and grapes, is associated with a lower risk of the disease.

Berries such as strawberries, blueberries, and raspberries contain high levels of antioxidants, which have anti-cancer properties. Apples are also rich in antioxidants and contain a high amount of fiber, which helps maintain healthy digestion.

2. Vegetables

Like fruits, vegetables are also an excellent source of nutrients that help prevent colon cancer.

Vegetables such as broccoli, kale, spinach, and Brussels sprouts contain various antioxidants, vitamins, and minerals that play a crucial role in reducing the risk of colon cancer. These vegetables also contain fiber, which helps promote regular bowel movement and reduces the risk of developing cancer-causing substances.

3. Whole Grains

Whole grains such as oatmeal, brown rice, quinoa, and whole-wheat bread are excellent sources of dietary fiber. According to research, a high-fiber diet may reduce the risk of colon cancer by up to 40%.

Whole grains also contain antioxidants, vitamins, and minerals that help prevent cancer-causing substances from forming in the colon.

4. Legumes

Legumes such as lentils, beans, and chickpeas are excellent sources of fiber and protein that help promote good digestive health. According to research, a high intake of legumes is associated with a lower risk of colon cancer.

Legumes also contain various antioxidants that help prevent cancer-causing substances from forming in the colon.

5. Nuts and Seeds

Nuts and seeds such as almonds, walnuts, sunflower seeds, and flaxseeds contain various nutrients that help reduce the risk of colon cancer. These foods are an excellent source of healthy fats, fiber, and protein that help promote good digestive health.

Nuts and seeds also contain antioxidants that help prevent cancer-causing substances from forming in the colon.

6. Fish

Fish such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which have anti-inflammatory properties and may help reduce the risk of colon cancer.

Research has found that a high intake of omega-3 fatty acids is associated with a lower risk of colon cancer.

7. Turmeric

Turmeric is a spice commonly used in Indian cuisine that contains a compound called curcumin. Curcumin has anti-inflammatory and anti-cancer properties that may help reduce the risk of colon cancer.

According to research, a high intake of curcumin is associated with a lower risk of colon cancer.

8. Garlic

Garlic contains a compound called allicin, which has anti-cancer properties. According to research, a high intake of garlic is associated with a lower risk of colon cancer. Garlic also contains various nutrients that help promote good digestive health.

9. Red Wine

Red wine contains a compound called resveratrol, which has anti-cancer properties. According to research, a moderate intake of red wine is associated with a lower risk of colon cancer.

However, it is essential to drink red wine in moderation as excess alcohol consumption can increase the risk of colon cancer.

10. Green Tea

Green tea contains various compounds called catechins that have anti-cancer properties. According to research, a high intake of green tea is associated with a lower risk of colon cancer.

Green tea also contains antioxidants that help prevent cancer-causing substances from forming in the colon.

Conclusion

Eating a diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds, and other healthy foods can help reduce the risk of colon cancer.

Incorporating these foods into your diet in addition to reducing your intake of processed and red meats can help promote good digestive health and overall well-being.