Bowel cancer, also known as colorectal cancer, is one of the most common types of cancer in the world. It occurs when a malignant tumor grows in the colon or rectum.

Although there are several risk factors associated with bowel cancer, such as age, genetics, and previous bowel conditions, diet also plays a crucial role in reducing the risk of developing this disease. In this article, we will discuss the food items that can help in reducing the bowel cancer risk.

The Importance of Fiber and whole grains

Fiber is an essential nutrient that helps in maintaining the health of the digestive system. It absorbs water and softens the stool, making it easier to pass through the colon.

High-fiber foods can reduce the risk of bowel cancer by preventing the buildup of waste products in the colon. Whole grains, such as brown rice, whole wheat bread, and whole grain pasta, are excellent sources of fiber.

The American Institute for Cancer Research recommends consuming at least three servings of whole grains daily. You can also include other high-fiber foods in your diet such as fruits, vegetables, nuts, and seeds.

Aim to consume at least 25 grams of fiber daily to reduce the risk of bowel cancer.

Include Cruciferous Vegetables in Your Diet

Cruciferous vegetables include broccoli, cauliflower, cabbage, and Brussels sprouts. They are rich in vitamins, minerals, and antioxidants that help in reducing the risk of bowel cancer.

Cruciferous vegetables contain sulforaphane, a compound that has been found to inhibit the growth of cancer cells in the colon. Studies have shown that consuming cruciferous vegetables can reduce the risk of bowel cancer by up to 18 percent.

Avoid Red and Processed Meat

Red meat, such as beef, lamb, and pork, is high in saturated fat and cholesterol, which can increase the risk of bowel cancer.

According to the World Health Organization (WHO), consuming more than 50 grams (or 1.8 ounces) of processed meat daily can increase the risk of bowel cancer by up to 18 percent. Processed meat includes sausages, bacon, salami, and hot dogs.

Avoiding red and processed meat can significantly reduce the risk of developing bowel cancer. Instead, you can substitute meat with other protein sources such as fish, poultry, legumes, and tofu.

Consume More Fruits and Vegetables

Fruits and vegetables are rich in vitamins, minerals, antioxidants, and fiber, which can reduce the risk of bowel cancer.

According to the American Institute for Cancer Research, consuming a variety of fruits and vegetables can reduce the risk of bowel cancer by up to 10 percent. Some of the best fruits and vegetables for reducing bowel cancer risk include berries, spinach, sweet potato, and bell peppers.

Healthy Fats

Healthy fats such as omega-3 fatty acids found in fish, flaxseeds, and walnuts can help in reducing the risk of bowel cancer. Omega-3 fatty acids are anti-inflammatory and can prevent the growth and spread of cancer cells in the colon.

Other sources of healthy fats include olive oil, avocados, and nuts.

Vitamin D

Vitamin D is essential for maintaining strong bones and a healthy immune system. Studies have shown that vitamin D can reduce the risk of bowel cancer. You can obtain vitamin D from sunlight, food, and supplements.

Some food items that are rich sources of vitamin D include fatty fish, mushrooms, and fortified cereals.

Probiotics

Probiotics are live bacteria that are present in the gut. They can improve the health of the digestive system and reduce the risk of bowel cancer.

According to a study published in the International Journal of Cancer, consuming probiotics on a regular basis can reduce the risk of bowel cancer by up to 14 percent. Some food items that are rich in probiotics include yogurt, kefir, and kimchi.

Green Tea

Green tea is rich in antioxidants and polyphenols that help in preventing the growth and spread of cancer cells in the colon. According to a study published in the Journal of Gastroenterology, consuming green tea can reduce the risk of bowel cancer.

Make it a habit to consume at least one cup of green tea daily to reduce the risk of bowel cancer.

Selenium

Selenium is a mineral that is essential for maintaining a healthy immune system. It is also a potent antioxidant that can reduce the risk of cancer. Selenium-rich foods include Brazil nuts, tuna, and mushrooms.

You can also take supplements to obtain selenium, but it is important to consult your doctor before taking any supplements.

Conclusion

Changing your diet can significantly reduce the risk of developing bowel cancer.

To reduce bowel cancer risk, include more fiber and whole grains, cruciferous vegetables, fruits and vegetables, healthy fats like omega-3 fatty acids, vitamin D, probiotics, green tea and selenium in your diet. Additionally, avoid red and processed meats. By implementing these dietary changes, you will be taking a significant step towards reducing the risk of bowel cancer.