Bowel cancer, also called colorectal cancer, is the fourth most common cancer in the UK. In 2018 alone, there were 42,000 newly diagnosed cases, and it caused 16,000 deaths.

The good news is that there is a diet you can follow that can reduce your risk of developing this cancer by 70%.

What is Bowel Cancer?

Bowel cancer starts in the large intestine (colon) and the rectum. It often starts as small growths (polyps) on the bowel that can develop into cancerous cells over time.

Symptoms include persistent changes in bowel habits, blood in stools, abdominal pain, and unexplained weight loss.

The Western Diet and Bowel Cancer

The western diet is associated with many health problems, including bowel cancer. The Western diet is high in red and processed meats, saturated fats, refined grains, and sugar.

A study published in the International Journal of Cancer found that people who consume a diet high in red and processed meats have a 20% higher risk of developing bowel cancer than those who don’t.

Another study published in the Journal of the National Cancer Institute found that people who eat a lot of sugary drinks, sweets, and biscuits have a 40% higher risk of developing bowel cancer.

The Mediterranean Diet and Bowel Cancer

The Mediterranean diet is a healthy diet that has been linked to many health benefits, including a reduced risk of developing bowel cancer. The Mediterranean diet is high in fruits, vegetables, whole grains, legumes, nuts, fish, and olive oil.

A study published in the Journal of Clinical Oncology found that people who follow a Mediterranean diet have a 57% lower risk of developing bowel cancer than those who don’t.

Another study published in the Journal of the American Medical Association found that the Mediterranean diet can reduce the risk of developing bowel cancer by up to 70%.

Foods to Focus On

To follow a Mediterranean diet, you should focus on eating the following foods:.

Vegetables and fruits: Aim for at least five servings per day of a variety of colourful produce.
Whole grains: Choose whole-grain bread, pasta, and cereals.
Legumes: Eat beans, lentils, and chickpeas regularly.
Nuts and seeds: Mix things up with almonds, walnuts, sunflower seeds, pumpkin seeds and more.
Fish: Eat fish at least twice a week. Grilled or baked fish is best.
Olive oil: Use olive oil instead of butter and other oils.

It’s also important to limit the amount of red meat and processed meat in your diet. Red meat includes beef, pork, and lamb, while processed meat includes bacon, sausage, and deli meats. Avoid sugary drinks, sweets, and biscuits as well.

Bowel Screening

Bowel screening can detect bowel cancer at an early stage and increase the chances of successful treatment. If you’re between 60 and 74 years old, you’ll receive a bowel screening kit in the mail every two years.

If you’re outside this age range and have a family history of bowel cancer, talk to your doctor about when you should start screening.

Conclusion

Bowel cancer is a serious disease, and a healthy diet can help reduce your risk.

Eating a Mediterranean diet focused on vegetables, fruits, whole grains, legumes, nuts, fish, and olive oil can help reduce your risk of developing bowel cancer by up to 70%. Screening can help detect bowel cancer early, when it’s most treatable.