A Colon Cancer Prevention Diet Starts with Increased Fiber
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We've discussed colon cancer prevention from different points of view. On this page, we're talking about a colon cancer prevention diet. Our suggested eating plan will help make your immune system strong, promote colon health and will protect your health in general.
The first thing to do on a prevention diet is eat more fiber. Dietary fiber's value is known to promote digestion and healthy colon activity – and to prevent constipation. It can also help improve your health, especially lowering the risk of heart disease and diabetes.
Adding fiber to your food can also:
- Lower your risk of bowel disorders, such as IBS and diverticular disease
- Lower blood cholesterol
- Control blood glucose levels
How much fiber do you need each day?
The National Academy of Sciences' Institute of Medicine (www.iom.edu) recommends 38 grams of fiber daily for men, 25 grams for women, and a little less if you are over age 50.
Two types of fiber – soluble and insoluble
Soluble fiber dissolves in water, forming a gel-like material that is helpful in lowering cholesterol and glucose levels. It is in fruits, oats, peas, barley and psyllium. Insoluble fiber adds bulk to your stools. It is in wheat bran, nuts, and many vegetables, especially green leafy ones.
The importance of whole grains
Whole grain food is a great addition to your cancer and nutrition plan. Whole grains include wheat germ and bran fiber. Add these foods to your cereal and to your meat loaf. Add them to bread crumbs when cooking, and sprinkle them into baking dough. Whole grains also include whole wheat bread, brown rice and oatmeal. These foods are not only great for your health. They taste great.
Next buy shelled walnuts or almonds and put a small handful in a baggie every day. These make excellent snacks in mid-morning or late afternoon. Eating a handful of nuts is also great for weight control. They help eliminate the hunger you may feel before lunch or dinner.
More about whole grains
Whole grain foods are loaded with nutrients, as they haven't been stripped of their goodness and refined. They also help healthy bacteria grow in the colon. Good bacteria eats up excess sugar and starch, strengthens your immune system and protects the walls of your colon. This process promotes colon health.
White rice, white flour and white bread are made of refined and processed grains that are stripped and processed. These foods have very little nutrition and do not belong in a colon cancer prevention diet. Foods made from white flour can also be full of sugar, salt and chemical toxins. They are difficult to digest and eliminate. Have you ever noticed that eating too many refined foods can result in digestive and elimination problems?
You might also read that some cereals are fortified with vitamins and minerals. This means that vitamins are added in and are not part of the natural make-up of the foods. The vitamins can't replace what the processing takes away. Read more about whole grains at www.wholegrainscouncil.org.
Good fats and proteins
- You get fats and protein from foods like nuts, dairy products and meats.
- Good fats are important building blocks for your body. These include oils such as olive oil.
- Omega-3 fatty acids – great for your health - come from flax seed oil, fish oil, fatty fish, nuts and seeds.
- Stay away from processed fats and oils, such as trans and hydrogenated fats. These are in some margarines and fats used for baking. Processing changes their structure and some researchers think they might help promote cancer. Read more about good and bad fats at www.americanheart.org.
- Eat meat from grass-fed or free-range farms. Look for meats that are "hormone-free."
- Stay away from highly processed meats, especially those that include nitrites and nitrates. These foods include sausages and bacon.
- Don't overcook your meat and do less grilling. Overly cooked and charred meats may have cancer-causing elements.
- Eat more fish and chicken and less red meat.
- Dairy is also a good source of protein and calcium. We recommend organic milk products when possible – those that are "hormone-free."
Fruits and Vegetables
Of course, eat lots of fresh, raw vegetables and fruits. These are filled with vitamins, minerals, enzymes and fiber. Vitamins help your body stay strong and healthy, while enzymes are important for digestion and healthy colon activity. Keep in mind that cooking destroys most vitamins and enzymes in foods.
Protect Yourself From the High Cost of Cancer
According to the recent studies, American men have a 44% chance of developing cancer while the chances for women are about 37%. The general risk of developing colon cancer in the United States is about 6%. For this reason, it's important for everyone, particularly people above the age of 50 years, to go for routine screening.
Whether discovered early or late, cancer is a debilitating disease due to the care, costs and the mental and physical trauma involved. Many times the cost of treatment leaves the patient in heavy financial distress.
Most insurance plans do not cover the total cost of the treatment, which leaves the patient and their family in a lurch. These days people have started purchasing supplemental cancer insurance that can help in covering otherwise uninsured expenses related to cancer illness.
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