Preventing Cancer: What To Eat for a Healthy Colon

Colorectal cancer remains one of the most preventable yet deadly cancers in the U.S. While treatments have advanced, research consistently shows that preventive measures, especially those focused on nutrition, may play a vital role in reducing the risk of colorectal cancer.

Best Diet for a Healthy Colon

What you consume can help keep your colon healthy. You should choose foods and beverages to prevent constipation and allow for an adequate transit of stool. To do so, focus on:

• Eating enough fiber
• Minimizing your intake of refined sugars
• Drinking plenty of water

Fiber keeps your bowel movements regular and controls the amount of bacteria in your colon. Fruits and vegetables, which are rich in fiber, also contain flavonoids that are thought to help prevent colon cancer. These natural substances slow the rate of cell division, giving immune cells a chance to locate and destroy the cancer cells, and affected cells more time to repair damage to DNA.

On the other hand, highly processed foods and refined sugars lead to constipation and affect the native bacteria (microbiome) of your colon.

Drinking enough water is important for colon health because it prevents constipation by softening your stool so it is easier to pass. Plus, fiber draws water into your colon so you could get dehydrated if you don't drink enough.  Aim for at least 8 glasses of water per day, and consider carrying a reusable water bottle as a reminder to stay hydrated

What Should I Eat?

The Colorectal Cancer Alliance recommends these nutrition guidelines for a healthy colon:

• Eat at least five servings of fruits and vegetables, such as raspberries, pears, apples, bananas, oranges, cooked artichoke, peas, broccoli and corn, a day.
• Make at least half of your grain intake whole grains, such as barley, brown rice, buckwheat, bulgur, millet, oatmeal, whole-wheat bread, pasta or crackers.
• Drink three to four 8-ounce glasses of low-fat or fat-free milk daily.
• Eat other foods with calcium, such as kale, spinach and collard greens.
• Consume red meat (beef, lamb, pork) in moderation — no more than 18 ounces a week.
• Instead, eat lean proteins such as skinless chicken or turkey and fish.
• Limit processed foods, such as sausage, hot dogs, bacon and deli meat.
• Limit alcohol to one drink a day for women and two for men. One drink equals a 12-ounce beer, 5 ounces of wine, or 1 1/2 ounces of hard liquor or distilled spirits.
• Reduce excess sugar in your diet.

Vitamin D and calcium, which are found in dairy products, have been proven to prevent tumors from growing. Dairy consumption also is recommended during colorectal cancer treatment because a high intake of dairy products lowers the related mortality risk.

Benefits of a Fiber-Rich Diet

If you're following a typical Western diet, it can be difficult to consumer enough fiber daily. Adding psyllium fiber supplements may help. Be sure to follow the package instructions and drink plenty of water to avoid common side effects like bloating or cramping.

A diet rich in fiber doesn't just benefit your digestion — it’s also linked to a lower risk of colorectal cancer. Fiber reduces inflammation, supports a healthy microbiome and strengthens the colon walls. Make sure you’re getting the recommended 38 grams a day for men and 25 grams a day for women.

The nutrients in high-fiber foods also may be beneficial in preventing digestive diseases and other chronic diseases, such as diabetes. Plus, fiber can help you manage your weight; obesity is a factor in colon cancer.

Other Ways To Keep Your Colon Healthy

In addition to healthy eating habits, you should include regular exercise and recommended screenings in your lifestyle to keep your colon healthy. Exercise can include abdominal stretching; yoga; walking; and aerobic exercise, such as running, cycling or swimming. These activities will help strengthen the digestive tract, enhance the material in the gut that fights infection, increase blood flow to muscles and digestive tract and alleviate heartburn, gas, stomach cramps and constipation.

Because we all have the tendency to develop polyps, a screening colonoscopy is the best method to detect and eliminate polyps in an early stage. The recommended age to start a colonoscopy is 45 years and 40 for African Americans. If you have a family history of colorectal polyps or cancer, you have an increased risk and need to start screening earlier.