Colon cancer prevention: Top foods to add to your diet – Times of India

Colon cancer cases are on the rise worldwide, especially among young people. According to a new study, cases of colon cancer have especially spiked in the age group of 25-49 year olds. The worrying trend could be attributed to the unhealthy diet that often lacks sufficient fibre and is high in saturated fats, sodium, sugar, fat and other processed ingredients. An inactive lifestyle could be adding to the colon cancer risk too. Apart from this, diabetes, obesity, drinking alcohol and smoking can also raise the risk of colon cancer.
Studies have suggested that colon cancer risk can be cut by more than a third if people eat right, exercise, maintain a healthy weight and stay away from alcohol and smoking.
Here are foods that you must add to the diet for colon cancer prevention.

1. Beans and legumes

Eating a diet high in fibre and protein can prevent weight gain and shield you from lifestyle risk factors of cancer. Beans and legumes, such as soybeans, lentils, peas, pinto beans, black beans and kidney beans can be added to the diet as they are a good source of protein, fibre, Vitamin B and Vitamin E. As per American Institute for Cancer Research, legume consumption can cut the risk of colorectal cancer.

2. Dairy products

Apart from plant-based products, it is also recommended to eat dairy products. American Institute for Cancer Research says there is strong evidence that the consumption of dairy can be protective against colorectal cancer. Eggs, milk, cheese, and yoghurt are a helpful addition to the diet.

3. Whole grains

Instead of refined grains, add whole grains to your daily diet to reap benefits of a wide range of nutrients from magnesium to fibre. Besides, whole grains can also help you by relieving constipation and clear out any cancer-causing compounds in your colon. It is advised to add 90 grams of whole grains daily. Whole wheat bread, oatmeal, fruits, vegetables, and brown rice are among some options.

4. Yoghurt

High on probiotics, yoghurt can serve as an important food for your gut health. It can help promote good bacteria in your gut. Make sure to have it without sugar or with a low-sugar fruit in the morning to keep your colon healthy.

5. Citrus fruits

Citrus fruits are rich in vitamins, plant compounds and are an excellent source of Vitamin C. A meta-analysis published in the World Journal of Gastroenterology, says compared to a low intake, a higher intake of citrus, apples, watermelon, and kiwi reduced the risk of colorectal cancer by 9%.