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The Best Foods to Prevent Colon Cancer
When choosing your meals and snacks, put the most emphasis on plant foods and lean protein, says Zumpano.
1. Whole Fruits and Vegetables
Nonstarchy vegetables and raw fruits are packed with vitamins, minerals, fiber, and antioxidants like cancer-preventing phytonutrients. “A diet rich in fiber aids in waste elimination, a healthy gut microbiome, and high nutrients intake due to the nature of the foods that provide fiber,” says Zumpano.
Try these nutrient-dense fruits and vegetables:
- Apples
- Bananas
- Berries
- Cantaloupes
- Mangoes
- Melon
- Oranges
- Pears
- Artichokes
- Broccoli
- Cabbage
- Carrots
- Cauliflower
- Celery
- Cucumbers
- Kale
- Lettuce
- Onions
- Spinach
- Tomatoes
Aim to eat a wide variety of these and choose whole fruits over processed versions. Also keep in mind that excessive consumption of starchy vegetables (like potatoes, corn, and peas) can increase your risk for diabetes.
Aim to eat at least 2½ cups of vegetables and 1½ cups of fruit each day. In addition to lowering risk, research suggests diets high in fruit and vegetables may also decrease mortality rates with colon cancer, says Salina Lee, MD, a gastroenterologist at Rush University Medical Center in Chicago.
2. Whole Grains
Whole grains (grains not refined or processed) offer a wide range of nutrients, including B vitamins, vitamin E, iron, copper, zinc, magnesium, phytochemicals, and other antioxidants. They’re also packed with fiber, and research shows fiber from whole grains may offer more colon cancer protection than any other source.
The fiber in whole grains lowers the risk of colon cancer through several processes. First, fiber increases the bulk of your stools by encouraging water absorption, which lets poop pass through your system more quickly and avoids exposing your colon lining to cancer-causing compounds.
As your large intestine digests fiber, healthy bacteria make molecules called short-chain fatty acids, which kill cancer cells and slow cancer growth. Fiber also manages appetite and supports a healthy metabolism, which helps prevent obesity — another risk factor for colon cancer.
To enjoy all these benefits, add these whole grains to your diet:
- Whole-wheat bread
- Whole-grain pasta
- Brown or black rice
- Oats
- Barley
- Quinoa
- Faro
Try to eat five to nine servings of grains per day, about half of which should be whole grains. One serving size equals about a slice of bread, a cup of cereal, or a ½ cup of cooked rice or pasta.
3. Lean Meats for Protein
Everyone needs protein in their diet, but lean protein offers the most colon cancer protection. Low-fat meats, especially fresh fish, are packed with vitamin D, calcium, and omega-3 fatty acids, which can help lower inflammation linked to colon cancer. One study found women who ate three servings of fish per week lowered their risk of colon polyps by 33 percent.
Consider avoiding or limiting red and processed meats, like beef, pork, lamb, deli meat, and hot dogs, as they can increase colon cancer risk.
For the healthiest lean meat options, try:
- Skinless chicken
- Turkey
- Salmon
- Tuna
- Sardines
- Herring
- Mackerel
You can use a calculator to find out how much protein you need, which also depends on details like exercise habits and gender. As an example, a 50-year-old woman who weighs 140 pounds and doesn’t exercise would need 53 grams (g) of protein a day — about the amount in one chicken breast.
4. Low-Fat Dairy
Dairy products are a great source of calcium, which has a strong correlation with lower colon cancer risk.Experts think calcium protects against cancer by binding to acids in the colon, making them less effective in promoting cancer growth. Higher calcium levels may also help your body identify cancer cells, kill them, and lessen DNA damage.
Low-fat dairy offers the most protection against colon cancer, including these options:
- Fat-free or 1 percent low-fat milk
- Evaporated fat-free milk
- Plain low- or no-fat yogurt
- Dry-curd or low-fat cottage cheese
- Low-fat natural cheeses
- Processed cheeses (fewer than 3 g of fat per ounce)
- Fat-free or low-fat ice cream (fewer than 3 g of fat per ½ cup)
U.S. standards suggest three cups of dairy products as part of your daily diet.
5. Beans
Legumes, or beans, have a high concentration of protein, fiber, vitamin B, and vitamin E. The fiber inside reduces the impact of carcinogens and encourages a healthy gut microbiome, which also reduces your risk of colon cancer.
Some beans to try include:
- Black beans
- Kidney beans
- Lentils
- Pinto beans
- Soybeans
Experts recommend eating 1 to 3 cups of legumes per week.
6. Nuts
Nuts contain healthy fats, fiber, antioxidants, and vitamins, and can help prevent both type 2 diabetes and colon cancer. They also have anti-inflammatory effects that lower risk.
Tree nuts offer the best protective effects, with options including:
- Almonds
- Cashews
- Hazelnuts
- Macadamia nuts
- Pecans
- Pistachios
Experts recommend eating at least two servings (one ounce each) per week for the most benefit.
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