Research has revealed that over 50% of bowel cancer is preventable. Yet, in the UK it is the second highest reason of deaths. Diet plays a major role in its causation. Which foods increase its risk? Which are the six foods that can reduce the chances of this deadly cancer?
Bowel cancer and its prevention
Bowel cancer incidence is more in the world. In the UK, it affects a significant proportion of people. And more than 50% of these cases are easily preventable. This cancer is the second highest cause of death in the UK.
The main reason for this cancer of the terminal part of the gut is improper diet. You may be eating adequate calories but consumption of highly processed foods and red meat is associated with high risk of this cancer. Most patients of this cancer have habitual constipation and consume processed meats daily.
Bowel cancer (Source: News18)Therefore, health experts recommend limiting the intake of processed meats in order to lessen the risk of this cancer that also goes by the name of colorectal cancer. There are certain foods that reduce this risk. Doctor Deborah Lee is from the Dr Fox Online Pharmacy. She elaborated on foods that are beneficial to decrease risk of colorectal cancer.
Foods that help reduction of colorectal cancer risk
Deborah spoke about the European Prospective Investigation into Cancer and Nutrition (EPIC) study of 2021.
She said:
“This aimed to investigate the relationship between diet, genetics, lifestyle and other environmental factors and cancer and other diseases,”
5,19,978 recruits from Europe in the age group of 35 to 70 years participated. They were followed over a year with details of diet, height, weight, BMI, and blood samples. The researchers found that these six foods protected against this cancer.
Fish
Deborah explained:
“It’s a great source of long-chain omega-3 fatty acids which have strong anti-inflammatory properties and also play a key role in the immune system,”
She added:
“Animal studies have shown that fish oil prevents the development of colorectal (bowel) cancer cells through various different pathways. The above study appears to show the same protective effect exists in humans.”
“Fish high in omega-3 include salmon, sardines, mackerel, cod, herring, trout and tinned tuna. Current recommendations are to eat one portion of oily fish per week.”
High fiber foods
Fruits and vegetables (Source: Harvard TH Chan School of Public Health)Constipation increases risk of colorectal cancer. High fiber foods prevent it. Moreover, Deborah revealed:
“Bacteria in the colon feed on the fibre-producing butyrate which has a protective effect on the bowel wall.”
Whole grain foods, pulses, unpeeled fruits and vegetables are rich sources of fiber. The doctor added:
“Eat more berries, avocado, sweet potato and nuts.”
Fruits and vegetables
Our body is exposed to harmful substances that produce free radicals in the body. These can damage cells and cause cancer. Fruits and vegetables have antioxidants that mop these radicals and prevent damage:
“Antioxidants – which need to be obtained from the diet – neutralise ROS and prevent them from damaging DNA. Hence a diet rich in antioxidants is likely to help lower the risk of cancer.”
Nuts and seeds
Nuts are powerful antioxidants and anti-inflammatory agents. Almonds, hazelnuts and pine nuts have vitamin E in them. Further, Deborah enlightened:
“Brazil nuts are rich in selenium – and low selenium levels have been linked to bowel cancer. Nuts are high in fibre, so protect the bowel by assisting digestion and acting as a prebiotic.”
Fermented foods (Source: Dr. Axe)High calcium foods
Read here: Ultra processed foods form 73% of the foods sold in American supermarkets!
Calcium can prevent cell overgrowth. They stimulate cellular apoptosis. She said:
“Some studies have shown a lower incidence of colonic polyps in those on calcium supplements. It’s not surprising that this study found high calcium foods offered protection against bowel cancer.”
Fermented foods
Fermented foods contain healthy bacteria that feed on the nutrients and produce substances that boost immunity. Deborah named these foods:
“Foods high in prebiotics include garlic, onions, Jerusalem artichokes, bananas, whole oats and apples. Fermented foods include kombucha, yoghurt, matured/raw cheeses, sauerkraut, pickles, tempeh and kimchi. Also, sourdough bread, apple cider vinegar and cottage cheese.”