As we just left March,  colon cancer awareness month, once again I will reiterate that diet has a large impact on colon health.  As some of you know, I am a stage 4 colon cancer survivor.  I do not know if diet was the reason n for my cancer, but I know that it will not be the reason for it coming back.  So make the next 11 months, colon cancer prevention month.

Colon cancer  is the third most common cancer in the world and is responsible for significant morbidity and mortality. Although genetics and age are major risk factors, lifestyle factors such as diet can play a critical role in preventing the development of colon cancer. In this essay, we will discuss the type of diet that can help prevent colon cancer.  Colon cancer is the most preventable cancer.

It is redundant to say healthy diet is key to reducing the risk of colon cancer, but it must be said.   According to the World Cancer Research Fund, a healthy diet that is rich in plant-based foods such as fruits, vegetables, and whole grains can reduce the risk of colon cancer. These foods contain fiber, vitamins, and minerals, which can help maintain a healthy digestive system and reduce inflammation in the colon. A healthy diet should also limit the consumption of red and processed meats, alcohol, and sugary drinks.

Fiber is an essential component of a healthy diet and is particularly important in preventing colon cancer. Fiber helps to keep the digestive system healthy by promoting regular bowel movements, which can reduce the risk of colon cancer by preventing the buildup of toxins in the colon. Studies have shown that a diet rich in fiber can reduce the risk of colon cancer by up to 40%. 

A diet rich with foods that are high in fiber include fruits, vegetables, legumes, and whole grains.   Fiber is a key component to colon health.  Another important component of a healthy diet to prevent colon cancer is the consumption of cruciferous vegetables. Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts contain compounds known as glucosinolates, which have been shown to have anti-cancer properties. It’s important to eat a variety of different colored fruits and vegetables. Each plant pigment provides different nutrients or phytochemicals that offer a variety of different health benefits such as strengthened immune systems vegetables also contain fiber and other nutrients that can help prevent colon cancer.  Half your plate should be plant based, providing natural cancer fighting compounds.

Whole grains are grain products that have not been stripped of their nutrient and fiber-packed exterior. The Dietary Guidelines for Americans recommend that all adults eat at least half of their daily grains as whole grains, about three to five servings.

Some readily available whole grains include barley, quinoa, whole wheat flour, wild and brown rice and oatmeal. These foods contain more colon-friendly vitamins, minerals, fiber, essential fatty acids, antioxidants, and phytochemicals (natural compounds in plants that have a beneficial effect on the body) than their refined grain counterparts, such as white flour and white rice.An easy way to determine if the food is a whole grain is to check the label. If the first ingredient on a grain product says “enriched,” it is not a whole grain.

In addition to consuming a healthy diet, it is important to limit the consumption of red and processed meats. Red meat such as beef, pork, and lamb, as well as processed meats such as bacon, sausage, and deli meats, have been linked to an increased risk of colon cancer. The World Cancer Research Fund recommends limiting the consumption of red meat to no more than three servings(18 ounces) per week and avoiding processed meats altogether. 

 According to the American Cancer Society, consuming of more than 100 grams(3.3 ounces) of red meat or 50 grams of processed meats, like hot dogs and lunch meats, increase your chance of colon cancer by 20%.  Also, prioritize chicken, fish and turkey over beef, pork and lamb.  No need to eliminate, just moderate.  Watch how you cook your meats, also.  Charring of meats create chemical changes to meats that increase cancer risk.

Another key to colon health is gut health. A healthy colon contains billions or even trillions of beneficial bacteria per milliliter. A diet containing a variety of nutrient-dense food types, fiber-containing foods and probiotic food sources helps to shape a colon’s microbiota.

“A plant-based or Mediterranean-style eating pattern has been shown to diversify the gut microbiota as well as reduce the risk of developing colorectal cancer,” Dr. Ravindra says. Foods containing probiotics can also help to foster growth of the gut flora in the colon. Those looking to increase their intake of probiotics may try foods such as yogurt, kimchi, kombucha, tempeh, kefir, miso and sauerkraut. 

Alcohol consumption has also been linked to an increased risk of colon cancer. Studies have shown that even moderate alcohol consumption can increase the risk of colon cancer by up to 60%. To reduce the risk of colon cancer, it is recommended to limit alcohol consumption to no more than one drink per day for women and two drinks per day for men.

Finally, sugary drinks such as soda and fruit juices should be limited as they have been linked to an increased risk of colon cancer. These drinks contain high levels of sugar, which can promote inflammation in the colon and increase the risk of colon cancer. Instead, it is recommended to consume water and other low-sugar beverages such as unsweetened tea and coffee.

People with diseases susceptible to colon cancer such as ulcerative colitis and Crohns desease have been found to have high sugar/low fiber diets.  Try to limit ‘added’ sugar to 25 grams a day.  

A healthy diet is key to preventing colon cancer. A diet that is rich in fiber, plant-based foods, and cruciferous vegetables, while limiting the consumption of red and processed meats, alcohol, and sugary drinks can significantly reduce the risk of colon cancer. In addition to following a healthy diet, it is important to maintain a healthy weight, exercise regularly, and avoid smoking to further reduce the risk of colon cancer.

While a proper diet can keep your colon healthy, another way to reduce your risk of colon cancer is regular screening such as a colonoscopy.  Pre cancerous polyps and be dedected and removed before they become cancerous.  With proper diet and regular screening, colon cancer is the most preventable cancer and over 95% curable.  Unfortunately, it is the third most deadly cancer due to bad diets and lack of screening and knowledge.  

Here are some colon healthy recipes.

Baked Salmon with Roasted Vegetables

4 salmon fillets

1 zucchini diced

1 red pepper large diced

1 yellow pepper large diced

1 large red onion large diced

1/2 lb mushrooms quartered

Preheating your oven to 375 degrees. Place  salmon on a greased baking sheet and top it with  the vegetables. Drizzle with olive oil, season with salt and pepper, and bake in the preheated oven for 20-25 minutes.

Broccoli Cauliflower Soup 

1/4 cup olive oil

1 yellow diced onion

2 garlic clove

4 cup broccoli florets

4 cup cauliflower florets

2 cup bone broth/chicken stock or vegetable stock

1 cup milk or coconut milk

Tablespoon salt

Fresh ground pepper

2 chives, 

extra olive oil  

 Set a large stock pot on medium-low heat.  Dice the onion, mince the garlic, then add to the pot with the olive oil. Stir occasionally for about 5 minutes until the onions are translucent.  Add the 3 cup broccoli and 3 cups cauliflower, bone broth, coconut milk, and sea salt.  Turn the heat up to medium-high and let cook until the vegetables are fork tender  Use an immersion stick, blender or food processorand combine until the soup is smooth(careful as contents will be hot!).   Steam cauliflower and broccoli that was set aside and put in soup.  Chop the chives and sprinkle on the top of the soup with an extra drizzle of olive oil

Quinoa and orange salad

1 cup cooked quinoa, cooled

2 small oranges, supremed(cut out of the sections)

1 celery rib, finely chopped

1/3 cup chopped pistascio nuts(or any nuts)

1 green onion, sliced

¼ cup fresh parsley, finely chopped

Dressing 

juice from above oranges

½ tsp lemon juice

½ tsp fresh ginger, grated

1 tsp white wine vinegar

1 small clove garlic, minced

Salt and pepper to tast

Opt.  Chopped mint or basil 

Cut the oranges , working over a bowl, in order not lose any of the juice. When you’ve got all your supremes done, make sure to squeeze all the juice out of the “membranes” that are left behind.

Transfer that juice to your mini blender or food processor. Add the rest of the ingredients for the dressing and blend until smooth.

In medium size bowl add  your orange supremes, quinoa, nuts, celery, onion and parsley.  Toss in dressing.  Let sit in fridge 20 minutes or until ready to serve.