Eat to keep your colon healthy
March is Colon Cancer Awareness Month, which leads into a great discussion on things you can do to lower your risk of colon cancer. Although colon cancer is the third most common type of cancer among men and women in the U.S., it remains one of the more preventable cancers with early screening. Furthermore, certain nutrients have well established connections to colon cancer prevention.
Calcium appears to decrease colorectal cancer risk. The World Cancer Research Fund and American Institute for Cancer Research published an authoritative review in 2007 that points to calcium’s protective effects against colon cancer. It is thought that the binding of calcium with bile acids in the colon reduces damage that acids cause to cells, thus reducing cancer risk. The Recommended Dietary Allowance (RDA) for calcium is 1,000 milligrams in ages 19-50 and 1,200 milligrams for ages 51 and over (the equivalent of about three servings of dairy products per day). Good sources of calcium include dairy products such as milk, cheese, and yogurt, as well as plant-based foods like tofu, fortified soymilk, kale, broccoli, collard greens, and white beans.
Plant-based diets have promising associations in reducing cancer risk, due to the variety of cancer-fighting compounds in found fruits, vegetables, whole grains and legumes. In particular, fiber (the non-digestible component of plants) has been shown to reduce colorectal cancer risk. High fiber diets add fecal bulk and speed up transit time of toxins through the colon. Women and men should aim for 25 and 38 grams of fiber per day, respectively.
Incorporating more fruits, vegetables, and whole grains can help increase fiber intake, but be sure to add fiber into your diet gradually to reduce gas and bloating. Try starting your day with oatmeal or quinoa topped with fresh fruit and nuts, adding cooked barley or bulgur to soups and sandwiches, topping salads with beans, snacking on fresh fruits and vegetables, and adding veggies to eggs and casserole dishes. High fiber foods increase production of compounds that help inhibit tumor growth in colonic cells, and also provide “food” for the good intestinal bacteria in your gut.
Probiotics also show promise for colon cancer prevention. Probiotics are live microorganisms that help maintain a healthy gut and fight cancer cell growth in the colon. Food sources of probiotics include fermented products like miso, tempeh, kefir, kombucha, and yogurt (just be sure that your yogurt label contains live and active cultures).
In general, focusing on a plant-based diet with adequate amounts of fiber, avoiding tobacco and limiting alcohol, and getting regular exercise are all ways to help arm yourself with a cancer preventative lifestyle.
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Natalie Colla is a Registered Dietitian, Diabetes Program Coordinator with Panhandle Health District, and a graduate of the University of Idaho Dietetics Program.