Colorectal cancer is one of the most common types of cancer, with over 1.4 million new cases diagnosed worldwide each year. While there are many factors that can increase your risk of developing colorectal cancer, diet is one of the most important.

In this article, we’ll explore the link between diet and colorectal cancer risk and provide tips for reducing your risk through healthy eating habits.

What Is Colorectal Cancer?

Colorectal cancer is a type of cancer that starts in the colon or rectum. It typically begins as a small growth called a polyp that forms on the inner lining of the colon or rectum.

Over time, some of these polyps can become cancerous and spread to other parts of the body. Symptoms of colorectal cancer can include changes in bowel habits, blood in the stool, abdominal pain or discomfort, and unintended weight loss. Early detection and treatment is key to improving a person’s chances of survival.

What Is the Link Between Diet and Colorectal Cancer?

Research has shown that diet plays a significant role in colorectal cancer risk. While there is no one food or nutrient that can cause or prevent cancer, certain dietary patterns have been associated with an increased risk of colorectal cancer.

These include:.

1. A Diet High in Red and Processed Meat

Several studies have linked a diet high in red and processed meat to an increased risk of colorectal cancer. Red meat refers to beef, pork, lamb, and other meats that come from mammals. Processed meats include bacon, sausage, hot dogs, and deli meats.

One theory is that the compounds that form when meat is cooked at high temperatures can damage the cells in the colon and rectum. However, the exact mechanism is not fully understood.

2. A Diet Low in Fiber

Fiber is a type of carbohydrate that your body cannot digest. It is found in plant-based foods like fruits, vegetables, whole grains, and legumes.

Fiber helps to keep your bowel movements regular and can reduce your risk of colorectal cancer by keeping your digestive system healthy. Studies have shown that people who consume more fiber have a lower risk of colorectal cancer than those who consume less.

3. A Diet High in Saturated and Trans Fats

Saturated and trans fats are two types of dietary fat that have been linked to an increased risk of colorectal cancer. Saturated fats are found in animal-based foods like butter, cheese, and fatty cuts of meat.

Related Article The impact of diet on colon cancer

Trans fats are found in fried foods, baked goods, and processed snack foods. These fats can promote inflammation in the body, which can increase your risk of cancer.

4. A Diet Low in Calcium and Vitamin D

Calcium and vitamin D are two important nutrients for bone health, but they may also play a role in reducing your risk of colorectal cancer.

Some studies have shown that people who consume more calcium and vitamin D have a lower risk of colorectal cancer than those who consume less. These nutrients may help to protect the cells of the colon and rectum from damage.

Healthy Eating Habits to Reduce Your Risk of Colorectal Cancer

The good news is that there are many healthy eating habits you can adopt to reduce your risk of colorectal cancer:.

1. Eat a Plant-Based Diet

Fruits, vegetables, whole grains, and legumes are all good sources of fiber and other important nutrients. Aim to fill at least half of your plate with plant-based foods at each meal.

2. Choose Lean Proteins

Instead of red and processed meats, choose lean proteins like chicken, fish, and plant-based alternatives like tofu and tempeh. If you do eat red meat, choose lean cuts and avoid cooking it at high temperatures.

3. Limit Saturated and Trans Fats

Instead of cooking with butter or lard, choose plant-based oils like olive oil or canola oil. Avoid fried foods and processed snack foods that contain trans fats.

4. Get Enough Calcium and Vitamin D

Dairy products like milk and yogurt are good sources of calcium and vitamin D. You can also get these nutrients from fortified plant-based milks, leafy greens, and supplements.

Conclusion

While there is no surefire way to prevent colorectal cancer, adopting healthy eating habits can go a long way in reducing your risk.

By choosing a diet rich in fiber, lean proteins, and important nutrients like calcium and vitamin D, you can support your overall health and reduce your risk of this deadly disease.