Posted By: CustomVite Nutrition Team Date: February 5, 2018 Comments: 0

A study found in the British Medical Journal revealed that eating fiber and whole grains may drastically reduce your risk of developing colon cancer. Specifically, researchers have found that for every 10g/day of fiber, there is a 10% decrease in risk. Furthermore, adding just three servings of high fiber foods to your diet, particularly from whole grains, may contribute to a lower risk of developing bowel cancer.

Here is a list of high fiber foods:

-Oatmeal

-100% whole grain bread, pasta or cereal

-Brown rice

-Legumes such as split peas, lentils and black beans

-Vegetables such as broccoli, Brussel Sprouts, and green peas

-Fruits such as apricots, avocados, apples, and raspberries

Interestingly, high fiber foods are not the only key to a healthy colon. A recent review demonstrated convincing evidence that the intake of red meat, especially processed meat, may increase colon cancer risk by 20-30%. Yet another reason why a plant-based diet might be worth considering! However, if you do choose to eat meat, perhaps take a few tips from the Holy Grail of nutrition, the Mediterranean Diet: Eat primarily plant based foods, whole grains and legumes while limiting red meat to no more than a few times a month.

 

References:

(1) Aune, D et.al. (2011). Dietary fiber, whole grains, and risk of colorectal cancer: review and dose-response meta-analysis of prospective studies. The British Medical Journal, Nov 11, doi:  10.1136/bmj.d6617.

(2) Aykan, Nuri F. (2015). Red meat and colorectal cancer. Oncology Reviews, Feb 10; 9(1): 288.

(3) Gregory, Michael. (2017, June 29). Fifty Times Lower Colon Cancer Risk. Retrieved from https://nutritionfacts.org/2017/06/29/fifty-times-lower-colon-cancer-risk/

(4) Mediterranean Diet: A heart-healthy eating plan. (2017, Nov 3). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

 


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