Bowel cancer, also known as colorectal cancer, is one of the most common types of cancer worldwide, with over 1.8 million cases reported in 2018 alone. It is a serious disease, which if not diagnosed and treated early can lead to death.

Various factors can increase the risk of developing bowel cancer, including age, family history, genetic mutations, inflammatory bowel disease, and an unhealthy lifestyle.

Although some of these factors are beyond our control, there are things you can do to reduce your risk of bowel cancer, including changes to your diet.

What Is the Bowel?

The bowel, also known as the large intestine, is the last part of your digestive system. Its primary function is to absorb water and electrolytes from the undigested food leftovers which come from the small intestine, forming stool.

The stool then passes through the large intestine, and the body eliminates excess waste through the rectum and anus.

The Link Between Diet and Bowel Cancer

Several large observational studies have shown a strong association between diet and bowel cancer, with those who consume a diet high in red and processed meat, saturated and trans fats, and low in fiber having a significantly greater risk of bowel cancer than those who follow a predominantly plant-based diet.

The Mediterranean Diet

The Mediterranean diet is a healthy eating pattern inspired by the traditional Mediterranean way of eating, associated with lower rates of various diseases, including bowel cancer.

The Mediterranean diet emphasizes the consumption of whole grains, fruits, vegetables, legumes, nuts, and seeds, and encourages the moderate consumption of fish and poultry.

Research shows that following a Mediterranean diet can reduce your risk of bowel cancer by up to 70%. The following are the key principles of the Mediterranean diet to follow to reduce your bowel cancer risk:.

1. Eat Plenty of Fruits and Vegetables

The Mediterranean diet emphasizes the importance of consuming a variety of fruits and vegetables daily.

These foods provide antioxidants, fiber, vitamins, and minerals, essential for maintaining a healthy digestive system and reducing inflammation, which is crucial in preventing chronic diseases such as bowel cancer.

Include fruits and vegetables in your diet by consuming them as snacks, adding them to salads, soups, and stews, or as side dishes to your main meals.

2. Go for Whole Grains

Whole grains, including whole wheat, brown rice, oatmeal, and quinoa, are an excellent source of dietary fiber and other essential nutrients.

They not only help prevent constipation but also promote the growth of healthy gut bacteria, reducing the risk of bowel cancer.

Make sure you choose whole grain products over refined grains, such as white bread and pasta, to get the full benefits of these foods.

3. Choose Healthy Fats

Foods such as olive oil, avocado, nuts, and seeds are high in healthy fats, including monounsaturated and polyunsaturated fats.

These fats are essential for good health, as they can lower the risk of heart disease and other chronic diseases, including bowel cancer.

Avoid trans fats, often found in processed foods, which can increase inflammation in the body, leading to the development of chronic diseases.

4. Minimize Your Red and Processed Meat Intake

Red and processed meats, including beef, pork, bacon, and sausages, have been linked to an increased risk of bowel cancer.

Processed meats, such as hot dogs and lunch meats, are particularly harmful, as they often contain nitrates, which can damage the cells lining the digestive tract.

If you choose to eat meat, limit your intake to no more than three servings per week, and choose lean cuts of meat, such as chicken, fish, and turkey, or plant-based protein sources, like beans and lentils.

5. Drink Plenty of Water

Staying hydrated is crucial for maintaining a healthy digestive system and preventing bowel cancer.

Drinking plenty of water throughout the day can help keep your bowel movements regular, preventing constipation, and promoting the elimination of toxins from the body.

Make sure you drink at least eight glasses of water a day, and avoid sugary drinks, which can cause dehydration and increase your risk of bowel cancer.

Conclusion

Bowel cancer is a serious disease that affects millions of people worldwide. While some factors that increase the risk of developing bowel cancer are beyond our control, diet is one thing we can alter to reduce our risk.

By following a healthy eating plan like the Mediterranean diet and making small lifestyle changes, such as drinking more water, you can reduce your risk of bowel cancer by up to 70%.