Dr. Walter Kim is an oncologist at Brio Medical Cancer Clinic in Arizona.
Experts have revealed a diet plan to prevent bowel cancer, one of the fastest growing diseases among young people.
Incidence rates of colon cancer have nearly doubled since the early 1990s, and more than 50,000 Americans will die from the disease this year.
Experts are still trying to understand what’s causing this surge, but recent studies suggest diet plays a big role.
Research suggests that a diet high in sugar and ultra-processed foods may be to blame.
And earlier this year, scientists discovered that not getting enough fiber in your diet could speed up cellular aging and make you more susceptible to certain cancers.
DailyMail.com spoke to several oncologists and nutritionists to find out which foods can help lower your risk of colon cancer.
Shaylin Garzik, a clinical nutritionist at City of Hope Cancer Center in California, told the website: “While factors like age and genetics are outside of our control, colorectal cancer is a type of cancer that can be affected by things we can control.”
“Lifestyle choices, such as the foods you eat and the amount of physical activity you get each day, may increase or decrease your risk of developing colorectal cancer.”
Below, DailyMail.com breaks down what a day’s worth of food looks like to prevent cancer.
breakfast
Dr. Walter Kim, an oncologist at Brio Medical Cancer Clinic in Arizona, told DailyMail.com that drinking two glasses of water first thing in the morning is essential to preventing colon cancer.
This is because water dissolves nutrients, making them easier for your digestive system to absorb, and regulates digestion.
Dr. Kim also suggested pairing a bowl of mixed fruit with yogurt.
Additionally, they recommended consuming wholemeal bread and low-fat butter to increase your daily fiber intake.
Fiber is essential for adding weight and size to stool, softening it and allowing it to pass more easily through the digestive system.
This reduces the amount of time that potentially carcinogenic substances are in contact with the lining of the colon.
This recommendation may surprise people, since bread is technically highly processed.
But Dr Kim and his colleagues say the study highlights that it’s not food processing itself that’s the problem, but rather what’s in the food that matters.
Gargic adds: “Low-fat plain Greek yogurt is one of the best breakfast options because it often contains 15 to 20 grams of protein per serving and can be combined with a small amount of healthy fat, such as nuts or nut butter, and a high-fiber fruit, such as raspberries or blueberries.”
“Greek yogurt bowls are a versatile, high-protein, portable breakfast option that can be easily prepared in advance and taken on the go when needed.”
She also recommends combining low-fat cottage cheese with fruit, as it’s high in calcium, which has been shown to help reduce the risk of colon cancer, according to the American Cancer Society.
Meredy Vardy, a cancer nutritionist in London, said: insider A vegetarian omelet with grilled vegetables such as mushrooms and avocado.
Not only is spinach rich in fiber, it’s also a healthy choice as it’s packed with antioxidants such as vitamins C and E.
Antioxidants are molecules that attack free radicals, unstable compounds that increase oxidative stress throughout the body.
Excessive oxidative stress has been shown to damage cells and lead to long-term health problems, including cancer.
Mushrooms also contain beta-glucans, which have been shown to stimulate the immune system to attack cancer cells.
lunch
Dr Kim suggests having a bowl of miso soup with lunch, which, like Greek yogurt, contains probiotics that help feed your gut bacteria.
While a deli meat sandwich might be a classic option for a busy day at the office, Gargic suggests avoiding it.
While processed meats often contain healthy animal protein, they also contain nitrates, which can react and turn into substances called N-nitroso chemicals (NOCs).
These can damage cells in the lining of the intestine, the organ that processes food, and ultimately lead to the development of cancer.
The World Health Organization classifies processed meat as a Group 1 carcinogen, which means there is evidence that processed meat causes cancer in humans.
“Reducing consumption of red and processed meats would be beneficial for the general population,” Garzik said.
“Red and processed meats make up more than half of the meat consumed by Americans, and consuming them can be extremely hard on the digestive system.”
She also noted that processed meats are high in sodium and saturated fat, which can cause bloating and constipation, and increase the risk of colon cancer.
“Instead of choosing deli meat for lunch, a better choice is to include more whole foods and lean proteins, such as lean meats, fish, seafood, unsalted nuts, seeds, beans, lentils and soy products,” she adds.
“Water-packed tuna is a quick and easy way to get some hydration and protein at lunchtime.”
One can of boiled tuna contains about 20 grams of protein and omega-3 fatty acids, which may help reduce inflammation.
If you still crave a sandwich, Dr. Kim recommends opting for fresh turkey or chicken with a light mayonnaise and cheese.
His go-to is miso soup.
Like Greek yogurt, miso soup contains probiotics that help feed your gut bacteria. However, it is important to consume it in moderation as it is high in sodium, which can worsen bloating and constipation.
Dr. Kim suggests mashed potatoes with gravy as a high-fiber side dish.
Avoid nitrate-free meats. These meats may be low in nitrates and nitrites, but they are not nitrate-free.
When you eat foods labeled as nitrate-free, some of the nitrates are converted to nitrites in your stomach, and some of these nitrites can form carcinogens in your body.
dinner
Salmon contains vitamin D, which studies suggest may inhibit the growth of cancer cells and slow the progression of tumours.
Instead of steak or burger, Dr Kim recommends opting for grilled salmon.
In addition to omega-3 fatty acids, salmon is one of the few natural sources of vitamin D, which is essential for maintaining healthy bones, teeth, and muscles.
Several the study Vitamin D has also been found to potentially reduce the risk of certain cancers, including colon cancer.
According to the National Cancer Institute (NCI), vitamin D has been shown to inhibit the growth of cancer cells and slow the progression of colorectal tumors.
Dr Kim suggests pairing salmon with asparagus, which contains folate, an essential nutrient for cell repair, and if you’re constipated, try a glass of prune juice to help with digestion.
“Choosing healthy alternatives is also an easy way to get more nutrients into your diet,” Garzik says. “For example, mashed cauliflower instead of mashed potatoes. Cauliflower is high in fiber and low in calories and carbs.”
This can also be an alternative to refined carbohydrates such as pasta, which are low in fiber.
“Cauliflower is also rich in antioxidants, which may help reduce the risk of cancer,” Garzik said.
