When you choose your meals and snacks, put the most of the accent put on plant foods and lean proteins, explains Zumpano.
1. Whole fruits and vegetables
Non -standard vegetables and raw fruits are filled with vitamins, minerals, fibers and antioxidants such as cancer prevention phytonutrients.
“A fiber -rich diet helps to eliminate waste, a healthy intestinal microbiome and a high supply of nutrients due to the nature of the foods that provide fibers,” said Zumpano.
Try these nutrient fruits and vegetables:
- Apples
- Banana
- Berries
- Conventions
- Mango
- Melon
- Oranges
- Pears
- Artichoke
- Broccoli
- Cabbage
- Carrots
- Cauliflower
- Celery
- Cucumbers
- Kale
- Lettuce
- Onions
- Spinach
- Tomatoes
Atem to eat a wide variety and choose whole fruits on treated versions.
Also keep in mind that excessive consumption of starchy vegetables (such as potatoes, corn and peas) can increase your risk of diabetes.
Take ahead of at least 2½ cups of vegetables and 1½ cup of fruit every day.
In addition to reducing risks, research suggests that diets rich in fruits and vegetables can also reduce mortality rates with colon cancer, explains Salina Lee, MD, gastroenterologist at the Rush University Medical Center in Chicago.
2. Whole grains
The whole grains (unrefined or processed grains) provide a wide range of nutrients, including B vitamins, vitamin E, iron, copper, zinc, magnesium, phytochemicals and other antioxidants.
They are also filled with fibers, and research shows that whole grain fibers can provide more protection against colon cancer than any other source.
The whole grain fiber reduces the risk of colon cancer through several processes.
First, the fiber increases most of your stool by encouraging water absorption, which allows you to pass more quickly into your system and avoid exposing your colon lining to cancer compounds.
While your large intestine digests fibers, 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 in colon cancer.
To take advantage of all these advantages, 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 portions of grain per day, about half of which should be whole grains. A portion is equal to about a slice of bread, a cup of cereals or a ½ cup of rice or cooked pasta.
3. Similar meats for protein
Everyone needs protein in their diet, but Lean Protein offers the most protection against colon cancer. Low fatty meats, especially fresh fish, are filled with vitamin D, calcium and omega-3 fatty acids, which can help reduce inflammation linked to colon cancer.
A study revealed that women who ate three portions of fish per week lowered their risk of colon polyps by 33%.
Consider avoiding or limiting red and transformed meats, such as beef, pork, lamb, cold meat and hot dogs because they can increase the risk of colon cancer.
For the healthiest lean meat options, try:
- Skinless chicken
- Türkiye
- Salmon
- Tuna
- Sardines
- herring
- Mackerel
You can use a calculator to find out about the amount of protein you need, which also depends on details such as exercise habits and sex. For example, a 50 -year -old woman who weighs 140 pounds and does not exercise would need 53 grams (g) of protein per day – the quantity in a chicken breast.
4. Dairy with low fat content
Dairy products are an excellent source of calcium, which has a strong correlation with the risk of lower colon cancer.
Experts believe that calcium protects from cancer by binding acids in the colon, which makes them less effective to promote cancer growth. Higher calcium levels can also help your body identify cancer cells, kill them and reduce DNA damage.
Low fat dairy products offer the most protection against colon cancer, including these options:
- Milk -free milk or 1% fat
- Evaporated fatty milk
- Simple or fatty yogurt
- Dry or low -fat cheese
- Low fat natural cheeses
- Processed cheeses (less than 3 g of fat per ounce)
- Fat -free or low iced cream (less than 3 g of fat per ½ cup)
American standards suggest three cups of dairy products as part of your daily diet.
5.
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 intestinal microbiome, which also reduces your risk of colon cancer.
Some beans to try include:
- Black beans
- Kidney beans
- Lenses
- Pinto beans
- Soy
Experts recommend eating 1 to 3 cups of legumes per week.
6, nuts
Nuts contain healthy fats, fibers, antioxidants and vitamins, and can help prevent type 2 diabetes and colon cancer.
They also have anti-inflammatory effects that reduce the risk.
Treet nuts offer the best protective effects, with options, including:
- Almonds
- Cashew nuts
- Hazelnut
- Macadamia nuts
- Pacan
- Pistachios
Experts recommend eating at least two portions (one ounce each) per week for the most advantage.
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