Colon cancer, also known as colorectal cancer, is one of the most prevalent types of cancer around the world.

According to the World Cancer Research Fund, around 1.8 million new cases of colorectal cancer were diagnosed in 2018, contributing to approximately 10% of all cancer deaths globally.

While there are many factors that increase the risk of colon cancer such as age, genetics, and certain medical conditions, nutritional habits can also play a significant role.

Eating healthy and balanced diets can decrease the risk of colon cancer, while consuming certain foods or drinks excessively can raise the risk for developing the disease.

Foods that Can Reduce the Risk of Colon Cancer

1. Fruits and Vegetables.

Research has consistently linked eating fruits and vegetables to a reduced risk of colon cancer.

This is because they contain various nutrients and antioxidants that fight against inflammation, oxidative stress, and damage to DNA – all of which play a role in cancer development. Some good choices include:.

Leafy greens, such as spinach, kale, and lettuce
Cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts
Berries, such as blueberries, raspberries, and strawberries
Citrus fruits, such as oranges and grapefruits
Other fruits, such as apples, bananas, and pears

2. Whole Grains.

Whole grains are high in fiber, which promotes bowel regularity and reduces inflammation throughout the colon. Some examples of whole grains include:.

Oats, quinoa, and brown rice
Whole-wheat bread and pasta
Barley and bulgur

3. Fish.

Fish is a great source of omega-3 fatty acids, which have anti-inflammatory properties. Consuming fish once or twice a week can lower the risk of colon cancer. Some fish with high amounts of omega-3s include:.

Salmon, sardines, and mackerel
Tuna and trout

4. Legumes.

Legumes, such as beans, lentils, and chickpeas, are high in fiber, protein, and antioxidants – all of which contribute to a healthy gut. Studies show that consuming legumes helps decrease the risk of colon cancer.

Foods that Can Increase the Risk of Colon Cancer

1. Processed Meat.

Processed meat, such as hot dogs, sausage, bacon, and deli meat, have been linked to an increased risk of colon cancer. This is because they contain carcinogenic chemicals that form during processing and cooking.

2. Red Meat.

Red meat, especially beef and pork, have also been linked to a higher risk of colon cancer. This is likely due to their higher amounts of heme iron, which can damage the cells in the colon.

3. Sugary Drinks.

Sugary drinks, such as soda and fruit juice, may increase the risk of colon cancer. This is because they contain high amounts of sugar and may contribute to obesity, which is a risk factor for cancer.

4. Alcohol.

Heavy alcohol consumption is associated with an increased risk of colon cancer. This is due to the carcinogenic effects of alcohol on the gastrointestinal tract.

Conclusion

Eating a healthy and balanced diet can reduce the risk of colon cancer.

Consuming more fruits and vegetables, whole grains, fish, and legumes can help promote a healthy gut, while avoiding or limiting processed meat, red meat, sugary drinks, and alcohol can decrease the risk of colon cancer.