Lower Your Risk of Colon Cancer, Eat Veggies!

March 28th, 2015

Colon cancer is the second leading cause of cancer-related death in the United States.  For a long time, we have known that high fiber diets are not only good for lowering cholesterol but can also reduce your risk for colon cancer.  The New York Times recently reported about a published study in JAMA which showed a 21% reduced risk of colon cancer in vegetarians compared to people who ate meat.  The theory is that fiber which is indigestible moves food along in your intestines at a faster pace and picks up possible carcinogens (cancer-causing chemicals) from the intestinal wall along the way before they can be absorbed into your body.  You can think of fiber as a “scouring pad” and “sponge” for removing dirty things from the digestive tract.

On the other hand, meats are thought to contain many carcinogens.  These could result from hormones, antibiotics, chemicals and environmental pollutants which work their way into the animals we eat.  Another source is the cooking technique.  Meat that is grilled and charred contains known carcinogens called polycyclic aromatic hydrocarbons (PAH) and heterocyclic amines (HCA).  The bottom line is that moderation is the key, and reducing our animal protein intake is important.

Here are some tips on how to incorporate the study findings into your lifestyle:

• Not every meal you have needs to have meat.  Many of us have grown up with the idea that a meal is not a meal without meat.  Try substituting meat with tofu, grilled eggplant, beans, or chickpeas. Go vegetarian for lunch two or three times per week.  Try my recipe for tofu caprese salad or healthy veggie wrap, they’re delicious!
• Eat a serving of fruit everyday.  I keep a fruit bowl on my counter at home and keep it stocked each week with beautiful and colorful fruit.  I take one fruit each day and bring it to work where it sits on my desk.  Throughout the day, I stare at the fruit and it stares back at me.  At some point, I’m going to feel hungry, and the fruit will be there for me to eat.  If you don’t crave fruit usually, you will develop a craving over time if you do this.
• Buy organic fruits, especially for fruits where you eat the skin.  Thin-skinned fruits such as apples and peaches can have higher levels of pesticides and chemicals.  It is definitely worthwhile to buy the organic versions of these.
• Find out the fiber content of fruits and vegetables.  Many of my patients say they eat bananas each day to increase their fiber intake. Unfortunately, bananas are quite low in fiber and high in calories (an average sized banana has about 160 calories, almost as much a can of soda!).  Fruits with seeds such as blackberries, raspberries, or blueberries have much more fiber and are less sweet.  I often tell people, if it gets stuck in your teeth like the strings when you eat celery, it’s got a lot of fiber.  Typically we should all aim for over 25 grams of insoluble fiber each day.  This roughly amounts to 5 servings of fruits or vegetables per day.
• Sprinkle chia seeds or flax seeds in your salads, yogurt, or oatmeal.
• Juices do not provide adequate fiber!  Eat the whole fruit instead.
• Limit your intake of charred or grilled blackened meats.  Before cooking meat on the grill, microwave it for a few minutes so that you reduce time on the grill.
• Get your colonoscopy starting at age 50, or earlier if you have a family history of colon cancer!  Screenings save lives!