Last week, we talked about steps you can take to lower your risk of getting colon cancer. With this cancer on the rise and with more occurrences in younger people, it’s important to get screened and improve your food intake. Today, we want to talk about the best diet for colon cancer prevention.
A plant-based diet can help you reduce your risk!
Increase your intake of greens, cruciferous vegetables, low-sugar fruits, legumes, and other plant foods. Start exercising and quit smoking! Colon cancer is sneaky. It quietly grows unknown until it’s advanced.
Vegetables
Certainly, plants provide fiber, but they also give a magnitude of vitamins, minerals, and antioxidants that prevent cell damage and can even reverse cell damage! Vegetables have the most powerful preventive effect. Leafy greens and cruciferous vegetables such as cabbage, broccoli, cauliflower, kale, mustard greens, garlic, onions, asparagus, and tomatoes are the most powerful at prevention. In fact, in one study, the regular consumption of tomatoes reduced the risk of colon cancer by up to 50%.
Fruits
The best fruits are low-sugar fruits such as blackberries, blueberries, strawberries, raspberries, apples, peaches, pears, and plums. Even then, I would consume only three servings per day.
Legumes (Beans, Peas, and Lentils)
Legumes are a really powerful anti-cancer agent! They are powerful plant foods that reduce the risk of many diseases, including colon cancer. They are rich in vitamins, minerals, and special antioxidants that fight cancers. Flavonoids from legumes not only inhibit the growth of tumor cells but also induce cell differentiation (the immune system can differentiate cancer cells from normal cells).
“But it was the legumes that provided the biggest and most consistent reduction in colorectal cancer risk. Those who ate the most legumes (highest quarter) saw their incidence of colorectal cancer drop by over 50 percent – with women as high as 56 percent lower incidence. Furthermore, this reduced incidence also occurred with the other quartiles of legume consumption. As legume consumption increased, the incidence of colorectal cancer was reduced.” https://www.realnatural.org/legumes-colorectal-cancer/
Fermented Foods and Probiotics
Probiotics are very important in keeping our microbiome (gut bacteria) balanced and healthy. Health bacteria not only digest fiber but also make up a large part of our immune system. Our health starts in our gut and with a healthy microbiome. Fermented foods provide healthy bacteria that our colon needs to be healthy. Probiotic supplements can also help re-establish a healthy microbiome. Talk with a qualified health professional about the right way to supplement probiotics.
Whole Grains
Whole grains are rich in fiber and nutrients but need to be sprouted to reduce the inflammatory effects and increase the nutritional content. I don’t normally recommend grains for my clients. However, if you are a grain consumer, please soak or sprout them before eating them.
Additional Nutrients
The nutrients folate, calcium, magnesium, and Vitamin D3 have been shown to have a positive effect on colon cancer prevention. Folate, calcium, and magnesium are very bioavailable in many vegetables, particularly leafy greens and cruciferous vegetables.
Calcium and magnesium are also available in fruits, whole grains, nuts and seeds, and legumes. If using a Vitamin D supplement, make sure it is Vitamin D3 (cholecalciferol).
Additionally, exercise, maintaining a healthy weight, and quitting smoking also cut the risk of colon cancer. Before embarking on a plant-based diet, enlist the help of a qualified health coach to make sure you do it the healthy way. Switching too fast can cause digesting and detoxing issues. For more information, contact us today at info@viveshake.com or 877-878-3009.