Colon cancer ranks as the third most common type of cancer globally, causing numerous fatalities. However, making a few simple adjustments to your diet can significantly decrease your risk. The secret lies in adopting a diet similar to that of our ancestors – one that is composed of natural and unprocessed foods.
Research has indicated that switching from a natural diet to the typical American diet, which is heavily processed, can quickly elevate colon cancer risk. This discovery led scientists at the Pitt School of Medicine to carry out an experiment, in which they had people from the United States and South Africa switch their diets for two weeks.
Colon cancer and intestinal polyps are rare occurrences in rural South Africa. In contrast, colon cancer is the second leading cause of cancer-related deaths in the United States and other western countries. The key difference between the two regions lies in their diets.
The typical American diet is rich in animal protein and fat but lacks soluble fiber, which is vital for colon protection. Low levels of soluble fiber are believed to amplify colon cancer risk. In the experiment, the American participants switched to a high-fiber South African diet, while the South African participants adopted a diet more commonly consumed by Americans.
Significant Results in Just Two Weeks
The results were clear after only two weeks. The Americans who ate a South African-style diet experienced a decrease in their colon cancer risk, while the South Africans who ate a typical American diet saw their risk levels rise. The American participants also showcased higher concentrations of butyrate in their colons – a substance generated by intestinal bacteria that is known to combat cancer.
Incorporating South African Dietary Elements
So, how can you incorporate elements of the South African diet into your daily eating habits? It all comes down to boosting your soluble fiber intake. The South African diet contains approximately five times more fiber than the standard American diet – primarily in the form of fruits, vegetables, and other soluble fiber-rich foods such as legumes (peas, beans, lentils) and fibrous fruits and vegetables (oranges, apples, carrots).
However, while increasing fiber intake can be highly beneficial, it is crucial not to be misled by food labels. For instance, grains are not reliable sources of soluble fiber, despite numerous “fiber” claims on cereal packaging. Insoluble fibers predominantly come from the bran layers of cereal grains.
Other Tips for Reducing Colon Cancer Risk
Aside from increasing fiber intake, there are several other diet changes that can be made to help reduce colon cancer risk. Some suggestions include:
- Limit red and processed meat consumption: A diet high in red meat, such as beef, pork, and lamb, can raise the risk of colon cancer. Processed meats, including hot dogs, sausages, and luncheon meats, are also linked to an increased risk. Experts recommend consuming no more than 18 ounces of red or processed meat per week.
- Reduce alcohol consumption: Studies have shown that excessive alcohol intake can increase colon cancer risk. Aim to limit your alcohol intake to one drink per day for women and two drinks per day for men.
- Opt for low-fat dairy products: Calcium-rich foods, such as low-fat milk, yogurt, and cheese, have been linked to a decreased risk of colon cancer. Focus on choosing low-fat options to help maintain a healthy weight.
- Cook with healthy oils: Use oils rich in unsaturated fats, like olive or canola oil, for cooking and seasoning. These oils can help protect your colon and decrease your risk of cancer.
- Stay physically active and maintain a healthy weight: Regular physical activity and maintaining a healthy weight can significantly lower your cancer risk. Aim for at least 2.5 hours of moderate aerobic activity or 1.25 hours of vigorous aerobic activity each week.
In summary, a few simple dietary changes, such as incorporating more soluble fiber, fruits, and vegetables, can help reduce the risk of colon cancer significantly. Furthermore, limiting the consumption of harmful substances, opting for low-fat dairy products and healthy oils, and staying active will all contribute to a healthier, more resilient colon.
