Colon cancer is one of the most common types of cancer. While there are several risk factors for colon cancer, one of the most significant is diet. Eating a healthy diet can help reduce your risk of developing colon cancer.

Here are some tips for reducing your colon cancer risk through diet.

Eat a High-Fiber Diet

Bran, vegetables, and fruits are great sources of fiber. Eating a high-fiber diet can help keep your digestive system healthy and prevent colon cancer.

According to the American Cancer Society, eating 20-35 grams of fiber per day can help reduce your risk of colon cancer.

Limit Red Meat

Eating too much red meat can increase your risk of colon cancer. Consider replacing red meat with poultry, fish, or plant-based sources of protein, such as beans and lentils. When you do eat red meat, choose lean cuts and limit portion sizes.

Choose Whole Grains

Whole grain breads, cereals, and pastas are healthier choices than their refined counterparts. Whole grains are a good source of fiber, which can help prevent colon cancer.

Be sure to read labels carefully and look for products that are made with whole grains.

Include Calcium in Your Diet

Calcium-rich foods can help protect against colon cancer. Dairy products, such as milk and cheese, are good sources of calcium. Other sources of calcium include leafy green vegetables, nuts, and fortified foods.

Avoid Processed Foods

Processed foods, such as lunch meats, hot dogs, and bacon, can increase your risk of colon cancer. These foods often contain large amounts of sodium and preservatives, which can contribute to the development of cancer.

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Stick to fresh, whole foods as much as possible.

Limit Alcohol Consumption

Drinking alcohol in moderation is safe for most people. However, excessive alcohol consumption can increase your risk of colon cancer. Stick to no more than one drink per day for women and two drinks per day for men.

Eat Plenty of Fruits and Vegetables

Fruits and vegetables are packed with nutrients that can help protect against colon cancer. Try to eat a variety of different colors and types of fruits and vegetables each day.

The American Cancer Society recommends five or more servings of fruits and vegetables per day.

Stay Hydrated

Drinking plenty of water can help keep your colon healthy and reduce your risk of colon cancer. Make sure to drink at least eight glasses of water per day. Other healthy beverages include caffeine-free tea and low-sugar juices.

Don’t Smoke

Smoking is a major risk factor for many types of cancer, including colon cancer. If you smoke, quitting can help reduce your risk of colon cancer.

Exercise Regularly

Regular exercise can help reduce your risk of colon cancer. Aim for at least 150 minutes of moderate physical activity per week. This can include brisk walking, cycling, or swimming.

Conclusion

Eating a healthy diet can help reduce your risk of colon cancer.

Be sure to eat plenty of fiber, limit red meat, choose whole grains, include calcium in your diet, avoid processed foods, limit alcohol consumption, eat plenty of fruits and vegetables, stay hydrated, don’t smoke, and exercise regularly. By following these tips, you can help keep your colon healthy and reduce your risk of colon cancer.