Fruits for colon cancer – polyphenols, which are powerful anti-oxidant, rich in the skins of fruits and vegetables. A diet is rich in fruits and vegetables reduces the risk of cancer. Fruits and vegetables contain a large number of vitamins and other protective compounds that help to reduce free radicals.
7 Types of Foods That May Help You Prevent Colon Cancer
According to American Cancer Society statistics, colorectal cancer is the third most prevalent type of cancer in the country, affecting both men and women equally. Rectal bleeding, blood in the stool, cramping or pain in the abdomen, changes in the shape of the stool, changes in bowel habits, anemia, and weight loss are among the typical signs of this illness.
What is Colon Cancer?
Colon cancer, bowel cancer, and rectal cancer are further names for colorectal cancer. It is frequently recognized by doctors based on the tumor’s starting point. When tumors or polyps form in the lining of the colon or the rectum, the last segment of the large intestine, colorectal cancer first appears.
If the polyps and tumors are not removed right away, they may develop into cancer over time. The condition becomes more serious since they can also spread to the other layers of the big intestine.
A few genetic, medical, and modifiable risk factors for colon cancer include:
- Family or personal history of colorectal cancer
- High consumption of red and/or processed meat
- Long-term smoking
- Long-term use of nonsteroidal anti-inflammatory drugs
- Low calcium intake
- Low intake of fruits and vegetables
- Low intake of whole-grain fiber
- Moderate to heavy alcohol consumption
- Physical inactivity
- Personal history of chronic inflammatory bowel disease
- Type 2 diabetes
Best Foods for Your Colon
To stop malignancies from spreading, your colon needs the appropriate ratio of omega-3 fatty acids, vitamin D, calcium, and flavonoids. Additionally important for maintaining regular bowel movements and preventing bacteria buildup is dietary fiber. The food groups listed below can aid in the prevention of colon cancer.
- Fish; Fresh fish high in omega-3 fatty acids can help reduce inflammation in the body. In fact, a research team from Vanderbilt University found out that women who eat three servings of fish per week reduced their risk of developing colon polyps at around 33 percent.Your best picks would be baked or smoked salmon, tuna and sardines as they are also rich in vitamin D and calcium.
- Fruits; Fruits are generally rich in antioxidants, fiber and species-specific phytochemicals that can help in protecting you from digestive problems.Apples, blackberries, bananas, blueberries, oranges, pear and raspberries are some of the best sources of fiber.
- Non-starchy vegetables; For overall health, the rule of thumb is to fill two-thirds of your plate with plant-based food as they are rich in fiber, vitamins, minerals and phytochemicals. However, to lower your risk of having type 2 diabetes, another factor that can lead to colon cancer, the American Diabetes Association suggests that you emphasize on non-starchy vegetables.Try to eat at least 3-5 servings of non-starchy vegetables per day, including lettuce, kale, cucumbers, artichokes, broccoli, cabbage, carrots, cauliflower, celery, okra and spinach.
- White Meat; Protein is crucial for muscle development, growth of tissues and more. And since you need to limit your red meat consumption, your healthier alternatives would be skinless chicken or turkey.. Eggs are a good option, too.
- Whole grains; Whole grains are another fiber-packed food group that you can perfectly match with fish, eggs and white meat. Your healthiest options would be brown rice, barley, oatmeal and quinoa.
- Nuts; Eating at least two, one-ounce servings of nuts a week can help keep your blood sugar and insulin levels low, reducing your risk of having type 2 diabetes. Since they are also packed with healthy fatty acids, fiber and flavonoids, nuts can also help decrease your chances of having colon cancer.Your best picks would be tree nuts such as almonds, cashews, hazelnuts, pecans, pistachios and macadamia nuts.
- Beans and Legumes
Soybeans, lentils, peas, pinto beans, black beans and kidney beans are a great source of protein, fiber, vitamin B and vitamin E. Aside from the benefits and protection they provide to your colon, beans and legumes can also help reduce cholesterol and blood sugar levels.
The 5 Foods That Cut Your Odds for Colon Cancer
Eating these five food groups can lower your risk of colon cancer, according to an expert. Vegetables, whole grains, legumes, nuts, seeds, and fruit high in fiber are a few of them.
According to Amy Rosenfeld, program coordinator for community health, education, and outreach at the Center for Healthy Living at Northern Westchester Hospital in Mount Kisco, New York, “vegetables contain cancer-preventing elements called carotenoids and flavonoids.”
Vegetables are abundant in fiber, which bulks up stools and shortens the time waste spends in the colon, lowering the risk of colorectal cancer, the expert continued.
According to Rosenfeld, you should aim to fill half of your plate with colorful veggies at each meal. This can include frozen vegetables since they are convenient and reasonably priced.
Foods made with whole grains include a lot of fiber. Choose bread and cereal brands that first list whole grain ingredients when you are out shopping.
“Try substituting whole grains for white grains, such as white rice, or combining the two. Three servings, or roughly three ounces, of whole grains every day will enhance fiber intake as well as levels of vital B vitamins and minerals including iron, zinc, copper, and magnesium “added Rosenfeld.
Whole wheat bread, barley, oats, quinoa, buckwheat, corn, brown rice, and wild rice are a few examples of items made from whole grains.
Legumes are high in fiber and support a healthy digestive system. You can reduce your risk of developing malignant colon polyps (small growths) by consistently eating beans and lentils, according to Rosenfeld. Try lowering the amount of meat in your recipes and adding beans or lentils twice a week.
On your shopping list, she advised you to include navy beans, chickpeas, fava beans, kidney beans, lentils, lima beans, black beans, and cannellini beans.
The second group includes nuts and seeds, which in Rosenfeld’s opinion “are the perfect foods.” “Their phytochemicals, antioxidants, fiber, and good fat all have cancer-preventing qualities. Instead of chips or pretzels, try munching on nuts or seeds. Natural nut and seed butters are excellent as a fruit dip. Combine ground chia or flax seeds with oats.”
Fresh or frozen fruit that is high in fiber should also be a part of your diet, she added in a hospital news release.
Rosenfeld advised, “When it comes to fruits, eat the rainbow.” “Eat one to two cups of fruit per day, ensuring that the colors are varied. Each hue of fruit contains a special blend of nutrients that have cancer-preventing qualities. Fruit’s natural sweetness helps you resist refined sugary foods without nutritional value, and it also contains fiber, vitamins, and minerals.”
8 Best Eating Habits If You Have Colon Cancer, Say Dietitians
Anyone who has colon cancer should pause and reconsider their eating habits. According to Cancer Treatment Centers of America, those who receive active treatment for the disease have to eat based on the side effects of chemotherapy, which include nausea, diarrhea, or loss of appetite. For many patients, maintaining adequate hydration, nutrition, and nourishment requires extra effort.
The fact that the intestine absorbs fluids and electrolytes makes colon cancer extremely challenging to treat. A partial surgical removal of the organ may make it considerably more difficult for the patient to absorb the necessary nutrients.
Foods To Fight Colorectal Cancer
Fortunately, over time, professionals and patients collaborated to create the greatest eating regimens that offer the precise nutrients required for people with this type of cancer. We sought the advice of a number of experienced dietitians to learn the best dietary practices for colon cancer patients in order to maintain their health.
Check these Surprising Foods May Lower Your Colorectal Cancer Risk for those who are at risk for the disease and modify their diet accordingly.
Eat more berries.
Colon cancer patients should be sure to eat a lot of berries in order to get the most nutrition out of their diet.
Richly colored berries are among the healthiest foods for cancer, according to Morgyn Clair, MS, RDN of Fit Healthy Momma. “This is because they contain a lot of antioxidants, which can help fight free radicals. The substances that destroy healthy cells and promote the growth of malignant tumors are known as free radicals.”
The #1 Best Fruit for Your Heart, Say Dietitians is a must-try if you want to elevate your berry game.
Include more protein in your diet.
Anyone receiving chemotherapy for colon cancer ought to make an effort to eat more protein frequently.
Protein-rich diets are also necessary when undergoing treatment, says Clair. “Protein is crucial for supporting tissue growth and repair. Additionally, a strong immune system depends on it. The ideal protein sources are poultry, fish, nuts, and lean meats like eggs.”
When you don’t feel like eating, it may be especially difficult to swallow the thought of eating more of anything, but the appropriate portions can really make a difference.
Eat small meals regularly.
According to Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nourishment Playbook and a member of our medical expert board, smaller, more frequent meals can help the body get enough nutrition throughout the day. “Smaller meals may be easier to digest with less GI discomfort for those who could suffer nausea or might have some GI discomfort.”
There are many advantages to eating smaller meals; if you need a plan to implement this eating pattern, see 18 Simple Ways to Control Your Portion Sizes.
Grab a smoothie.
There is one drink in particular that can ensure you get the correct quantity of nutrients even when meals seems less than appetizing.
Fueling your body with nutrient-rich smoothies may be a fantastic option if you have a diminished appetite, says Goodson. When you don’t feel hungry, think about combining fruit, spinach, milk, Greek yogurt, and even nut butter to help the body get essential nutrition.
Take some ideas from The #1 Best Smoothie to Drink if you enjoy smoothies but are unsure on where to begin.
Reach for extra nutrients.
For those with colon cancer, specifically searching out more nutrients than usual can be really beneficial.
Fruits, vegetables, 100% whole grains, healthy fats, and high-quality proteins are examples of nutrient-rich foods that give the body the vitamins, minerals, antioxidants, and plant compounds it needs to maintain a robust immune system and fend against illness, according to Goodson.
Eat more produce.
Eating veggies is always a wise choice, and colon cancer patients in particular want to make an effort to consume more of it.
According to the American Institute for Cancer Research, consuming nutrients like fiber, vitamins, minerals, and phytonutrients—which fight cancer—is the greatest method to avoid the disease through diet. Trista Best, RD from Balance One Supplements agrees. “These vitamins and minerals can be found in fruits, vegetables, beans, grains, nuts, and seeds. A plant-based diet significantly raises all of these food sources while lowering those that raise cancer risk. Making plants more of a staple in your diet is what this refers to, rather than giving up all animal products and being vegan strictly.”
Eat more colors.
According to medical board expert Dr. Lisa Young, PhD, RDN, and author of Finally Full, Finally Slim, “make half your plate bright fruits and veggies.” “The secret is to vary your colors even if there is no one clear winner. Produce belonging to distinct color families has different vitamin content that promotes immunological health. The antioxidant beta carotene is abundant in orange fruits and vegetables like cantaloupe, sweet potatoes, and carrots.”
Include more natural dairy in your diet.
Choosing the right dairy products can also help people with colon cancer get the right amount of nourishment each day.
Dr. Young says, “Include dairy products with less processing that are high in calcium and vitamin D.” Plain Greek yogurt is great because it contains probiotics, which support immunological function.
Colon cancer in particular makes it difficult for anyone to eat normally, but with some preparation, those who have the disease can obtain the proper quantity of nutrients they require to thrive.
The best colon-healthy foods (and how they might help prevent cancer)
You are aware of the need of consuming a balanced diet of healthy foods for your overall health and wellbeing. However, you might not be aware that some foods can support the healthiest function of your colon, and some may even help avoid disease.
So what should you consume to maintain a healthy colon? Continue reading to find out why food matters and how to choose nutritious foods from all the food groups.
Why food matters for colon health
Your intestines eventually absorbs everything you eat. Additionally, consuming colon-healthy foods keeps your digestive system active, reducing the likelihood of experiencing stomach pain including gas, bloating, cramps, diarrhea, and constipation.
But there’s a lot more that your dietary choices can accomplish, including relieve constipation and guard against illnesses like colorectal cancer and other problems that affect the colon and rectum.
In reality, lifestyle variables like poor diet, being overweight, low activity levels, and alcohol use are connected to at least 16% of cancer deaths and at least 18% of all cancers, according to the American Cancer Society (ACS).
If colon health is a priority – and it should be – you’ll want to pay close attention to your food’s nutrient density and fiber content.
Foods that are nutrient-dense offer our bodies a lot of benefits for a relatively small number of calories. Many of the vitamins, minerals, complex carbs, lean proteins, and healthy fats that your body needs are included in these foods, and they often have little to no added sugar, saturated fat, or salt.
According to current dietary recommendations for adults, 85% of your total calories should come from nutrient-rich foods, the majority of which should be plants. Of course, no single food can satisfy all of your body’s nutritional requirements. To balance out your diet, eat a variety of nutrient-dense meals from other food categories in addition to a rainbow of fruits and vegetables.
Additionally, you may have a greater chance of regulating your weight, which can lower your risk for a number of illnesses, including cancer, because nutrient-dense meals provide you with more value in fewer calories. The risk of colon cancer is significantly increased by being overweight, according to the World Cancer Research Fund (WCRF).
Fiber expedites the digestion of your meal and serves as a cleansing agent to get rid of toxins and waste products that are left over after digestion.
Your digestive system won’t function at its best if you don’t consume enough fiber, and the appearance of your feces may indicate that something is missing.
You need two different kinds of fiber in your diet.
- Soluble fiber — This type of fiber dissolves in water to form a gel-like substance, making you feel full longer because it takes more energy for your body to digest. Examples of foods rich in soluble fiber are oats, barley, flax seed, peas, beans, apples, citrus fruits, pears, figs and some berries.
- Insoluble fiber — This type of fiber doesn’t dissolve in water but instead travels through the digestive system mostly intact, adding bulk to your stool to prevent constipation and irregularity. Examples of foods rich in insoluble fiber are whole grains, nuts, seeds, beans and raw vegetables.
Both types of fiber are insufficient for the majority of Americans. The good news is that there are many delectable methods to increase your fiber intake; we discuss these in greater detail below.
50+ foods to eat for a healthy colon and improved digestion
The health systems in your body are interconnected. Therefore, it shouldn’t come as a surprise that many of the foods on the lists of those that are best for various ailments, such as those that lower cholesterol, blood pressure, and enhance mood, are also among the best for colon health. This indicates that when you take actions to enhance your colon health, other aspects of your health are likely to improve as well.
Consuming a variety of fruits has numerous health advantages besides just making you feel full. Antioxidants like vitamin C, beta-carotene, lycopene, and lutein are abundant in fruits. Fruit is a fantastic source of phytochemicals, which are naturally occurring compounds found in plant foods and assist your body fight disease.
Free radicals, the unstable waste molecules your body produces, are thought to cause cell damage, which phytochemicals and antioxidants are thought to stop or slow. Your body will not function as well and may be more susceptible to illnesses like cancer if you are unable to eliminate free radicals from your body.
Which fruits are therefore the greatest for colon health? they are all. But based on their nutrient richness and fiber content, certain fruits are at the top of the list of foods that are good for the colon.
Top fruits for colon health
|Berries such as raspberries, strawberries and blueberries||1 cup|
|Banana||One medium fruit (about 6 inches long)|
|Orange||One medium fruit|
|Grapefruit||½ of a medium fruit|
|Apple||One medium fruit|
|Avocado||⅓ of a medium fruit|
|Tomatoes||½ cup chopped|
|Pears||One medium pear|
Veggies offer many of the same colon health benefits as fruit. They’re packed with fiber, antioxidants and phytochemicals. But because veggies have less natural sugar than fruits, they have fewer calories – a bonus if you’re watching your weight.
The goal in a colon-healthy diet is at least three to five daily servings of vegetables. And while everyone loves potatoes, they shouldn’t be the only veggie on your plate. Instead, try to eat a range of vegetables. Below are some suggestions to get you started.
Top vegetables for colon health
|Broccoli||½ cup cooked|
|Spinach||1 cup uncooked|
|Kale||1 cup uncooked|
|Carrots||1 cup chopped|
|Beet||One medium beet|
|Brussels sprouts||½ cup cooked|
|Sweet potato||½ cup cooked|
|Cauliflower||One cup chopped|
Beans and legumes
Beans and legumes have all the benefits of other plant-based foods, but they bring something extra to the table: An impressive amount of protein.
Because of this, foods like black beans and lentils are a great swap-in for meats. And because they’re also high in fiber, they’ll help you feel full longer. Try to eat beans and legumes at least two or three times each week. Daily is even better.
Also, if you’re eating canned vegetables, choose “no salt added” versions.
Top beans and legumes for colon health
|Bean or legume||Serving size|
|Black beans||½ cup cooked|
|Green peas||½ cup cooked|
|Chickpeas||½ cup cooked|
|Kidney beans||½ cup cooked|
|Lentils||½ cup cooked|
|Soybeans (Edamame)||½ cup cooked|
Ever ponder what constitutes a full grain? They nevertheless retain their nutrient-dense exteriors and include extra fiber, minerals, vital fatty acids, and antioxidants.
Because whole grains have more fiber and protein than refined grains, they are likely to make you feel filled for longer, which is ideal for managing your weight.
Additionally, whole grains include special phytochemicals that are distinct from those in fruits, vegetables, and legumes. Making balanced meal choices across all food groups can therefore improve colon health the greatest.
How many servings of whole grains should you eat each day? A minimum of three to five servings of whole grains should make up at least half of your daily grain intake. Swapping in whole grain versions of the items you eat every day is a simple way to get started.
Top whole grains for colon health
|Whole grain||Serving size|
|100% whole-grain products||One slice of bread, ⅓ cup cooked pasta or five or more crackers (depending on brand)|
|Brown rice or wild rice||⅓ cup cooked|
|Whole oats||½ cup cooked|
|Quinoa||⅓ cup cooked|
|Barley||⅓ cup cooked|
|Corn||One medium ear, ½ cup kernels or 3 cups of popcorn|