Bowel cancer is the third most common cancer worldwide. According to the World Cancer Research Fund, there is strong scientific evidence that lifestyle factors such as diet can influence the risk of developing bowel cancer.
Eating a healthy diet rich in fruits, vegetables, and whole grains can help reduce the risk of bowel cancer.
What is bowel cancer?
Bowel cancer is cancer that starts in the large bowel, which includes the colon and rectum. It begins as a small noncancerous clump of cells called adenomatous polyps. Over time some of these polyps can become cancerous.
Symptoms of bowel cancer
Bowel cancer may not cause symptoms in its early stages, but as it progresses, it can cause the following symptoms:.
- Blood in the stool
- Stomach pain or cramps
- Bloating or gas
- Changes in bowel movements (diarrhea or constipation)
- Weigh loss without reason
If you experience any of these symptoms, consult a doctor immediately.
Bowel cancer prevention diet
Following a healthy diet can reduce the risk of developing bowel cancer. Here are some dietary recommendations:.
1. Eat plenty of fruits and vegetables
Fruits and vegetables are an important source of vitamins, minerals, and fiber. The fiber in fruits and vegetables helps to keep the digestive system healthy and prevent constipation.
According to World Cancer Research Fund, eating at least five servings of fruits and vegetables per day can help reduce the risk of bowel cancer. Examples of fruits and vegetables include:.
- Apples
- Berries
- Oranges and other citrus fruits
- Dark leafy greens like spinach and kale
- Broccoli and cauliflower
- Carrots
2. Choose whole grains
Whole grains are an important source of fiber and nutrients. Whole grains include:.
- Brown rice
- Quinoa
- Whole wheat bread and pasta
- Steel cut oats
3. Avoid processed meats and red meat
Processed meats like hot dogs, bacon, and sausage contain chemicals that can increase the risk of bowel cancer. Red meat, such as beef, pork, and lamb, can also increase the risk of bowel cancer, especially when consumed in large quantities.
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The American Institute for Cancer Research recommends limiting red meat to no more than 18 ounces per week and avoiding processed meats altogether.
4. Choose lean proteins
Choose lean proteins, such as fish, poultry, and beans, over red meat. Fish is a good source of omega-3 fatty acids, which are essential for optimal health.
5. Drink plenty of water
Drinking plenty of water helps keep the digestive system healthy and prevents constipation. Aim for at least eight glasses of water per day.
6. Limit alcohol consumption
Excessive alcohol consumption can increase the risk of bowel cancer. The American Cancer Society recommends limiting alcohol consumption to no more than two drinks per day for men and one drink per day for women.
7. Avoid sugary drinks
Sugary drinks like soda and juice contain high amounts of sugar and calories. Consuming too much sugar can contribute to obesity, which is a risk factor for bowel cancer.
8. Maintain a healthy weight
Being overweight or obese increases the risk of bowel cancer. Eating a healthy diet and getting plenty of exercise can help you maintain a healthy weight.
9. Get enough exercise
Regular exercise can help protect against bowel cancer. The American Cancer Society recommends getting at least 150 minutes of moderate-intensity exercise per week.
10. Quit smoking
Smoking increases the risk of developing many types of cancer, including bowel cancer. Quitting smoking is one of the best things you can do for your health.
Conclusion
Eating a healthy diet rich in fruits, vegetables, and whole grains can help reduce the risk of developing bowel cancer.
Limiting processed meats and red meat, choosing lean proteins, drinking plenty of water, limiting alcohol consumption, avoiding sugary drinks, maintaining a healthy weight, getting enough exercise, and quitting smoking are all important for reducing the risk of developing bowel cancer.
