Colon cancer is the third most commonly diagnosed cancer in the world.

While there are several factors that can increase your risk of developing colon cancer such as age, genetics, and family history, studies have shown that eating a healthy diet can help reduce the risk of developing colon cancer. Certain foods contain nutrients that help protect your colon and keep it healthy.

1. Fiber-rich foods

Fiber is a crucial component of a healthy diet. It’s important for maintaining digestive health and preventing constipation.

But did you know that it also plays an important role in reducing the risk of colon cancer? Studies have shown that people who consume a high fiber diet have a lower risk of developing colon cancer. This is because fiber binds to chemicals and toxins in the colon, preventing them from being absorbed and potentially causing damage. Foods that are high in fiber include whole grains, fruits, vegetables, and legumes.

2. Cruciferous vegetables

Cruciferous vegetables are a group of vegetables that include broccoli, cauliflower, cabbage, and Brussels sprouts. They get their name from their cross-shaped flower petals. These vegetables are rich in cancer-fighting compounds called glucosinolates.

Glucosinolates are broken down into active compounds called isothiocyanates, which have been shown to help protect against colon cancer. In addition to their cancer-fighting properties, these vegetables are also rich in fiber and other important nutrients that help keep your colon healthy.

3. Garlic

Garlic is a flavorful herb that has been used for thousands of years for its medicinal properties. It has been shown to have anti-inflammatory, antimicrobial, and anti-cancer properties.

Studies have shown that garlic can reduce the risk of colon cancer by up to 50%. This is due to its high content of sulfur-containing compounds, which have been shown to inhibit the growth of cancer cells.

4. Berries

Berries such as strawberries, raspberries, blackberries, and blueberries are rich in antioxidants, which help protect your cells from damage caused by free radicals. This damage can lead to mutations in your cells, which can increase the risk of cancer.

Berries are also rich in fiber and other important nutrients that help keep your colon healthy.

5. Turmeric

Turmeric is a spice that is commonly used in Indian and Middle Eastern cuisine. It has been shown to have anti-inflammatory and anti-cancer properties.

The active compound in turmeric, curcumin, has been shown to inhibit the growth of cancer cells and prevent the formation of colon tumors. Turmeric is also rich in antioxidants, which help protect your cells from damage.

6. Leafy Greens

Leafy greens such as spinach, kale, and collard greens are packed with nutrients that help protect your colon. They are rich in antioxidants, fiber, and other important nutrients such as folate and vitamin C.

Studies have shown that consuming leafy greens can reduce the risk of colon cancer.

7. Whole Grains

Whole grains such as brown rice, quinoa, and oats are rich in fiber, vitamins, and minerals that help keep your colon healthy. Whole grains are also low in fat and high in nutrients, making them an ideal food for reducing the risk of colon cancer.

Studies have shown that people who consume a high fiber diet that includes whole grains have a lower risk of developing colon cancer.

8. Nuts and Seeds

Nuts and seeds such as almonds, walnuts, chia seeds, and flaxseeds are rich in fiber and other nutrients that help keep your colon healthy. They are also packed with healthy fats, which help reduce inflammation in the body.

Studies have shown that consuming nuts and seeds can reduce the risk of colon cancer.

9. Oily Fish

Oily fish such as salmon and tuna are rich in omega-3 fatty acids, which have been shown to have anti-inflammatory and anti-cancer properties. Studies have shown that consuming oily fish can reduce the risk of colon cancer.

In addition to their anti-cancer properties, oily fish are also a great source of protein and other important nutrients.

10. Legumes

Legumes such as beans, lentils, and chickpeas are rich in fiber and other important nutrients that help keep your colon healthy. They are also a good source of plant-based protein, which can help reduce the risk of colon cancer.

Studies have shown that consuming legumes can reduce the risk of colon cancer.

In conclusion, consuming a healthy diet that includes these foods can help reduce the risk of developing colon cancer.

It’s important to note that no single food can prevent cancer, but incorporating these foods into your diet can help support overall good health and reduce the risk of colon cancer.