Dr. Walter Kim is an oncologist at Brio-Medical Cancer Clinic in Arizona
Experts have revealed their favorite meal plan to prevent colon cancer, one of the fastest growing forms of the disease in young people.
The number of colon cancer cases has nearly doubled since the early 1990s, and more than 50,000 Americans will die from the disease this year.
While experts are still trying to determine the cause of this increase, recent research suggests that diet plays a major role.
Research suggests that a diet high in sugars and ultra-processed foods could be the culprit.
Earlier this year, scientists discovered that a lack of fiber can cause cells to age faster and become more susceptible to certain types of cancer.
DailyMail.com spoke to several oncologists and dietitians to find out which foods can reduce the risk of colon cancer.
Shaelyn Gurzick, a clinical dietitian at the City of Hope Cancer Center in California, told this website: “While we can’t control factors like age and genetics, colorectal cancer is a cancer that can be affected by things we can control.
‘Lifestyle choices such as the foods you eat and the amount of daily exercise you do can increase or decrease your risk of developing bowel cancer.’
Below, DailyMail.com describes what a day of cancer-preventive eating looks like:
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 helps dissolve nutrients, making them easier for the digestive system to absorb and regulating digestion.
Dr. Kim also suggested pairing a bowl of mixed fruit with a serving of yogurt.
He also recommended eating a slice of whole wheat bread with low-fat butter to increase your daily fiber intake.
Fiber is essential for increasing the weight and size of stool, making it softer and easier to pass through the digestive system.
This reduces the time during which potential carcinogenic substances come into contact with the colon wall.
Bread is technically ultra-processed, so this recommendation may come as a surprise to many people.
But Dr. Kim and others say it shows it’s not the processing of food that’s the problem, but rather its content that’s more important.
Ms Gurzick added: ‘Low-fat Greek yoghurt is a great option for breakfast, as it often contains 15 to 20 grams of protein per serving. You can pair it with a small amount of healthy fats, such as nuts or nut butters, and fibre-rich fruits, such as raspberries or blueberries.
“A bowl of Greek yogurt is a versatile, high-protein, portable breakfast option that’s easy to make ahead of time and take with you when needed.”
She also suggested pairing low-fat cottage cheese with fruit, as it is high in calcium. According to the American Cancer Society, calcium has been shown to reduce the risk of colon cancer.
Meredy Birdi, a cancer dietitian in London, advised to Insider a vegetarian omelette with grilled vegetables such as mushrooms and avocados.
Spinach is also a healthy choice because it is not only high in fiber, but also rich in antioxidants like vitamins C and E.
Antioxidants are molecules that attack free radicals. Free radicals are unstable compounds that increase oxidative stress in the body.
Too much oxidative stress has been shown to damage cells and can lead to long-term health problems such as cancer.
Mushrooms contain beta-glucans, a type of soluble fiber that has been shown to stimulate the immune system to attack cancer cells.
Lunch
Dr. Kim recommends a bowl of miso soup with lunch. Like Greek yogurt, miso soup contains probiotics that help feed healthy gut bacteria
A deli sandwich may be a classic choice for a busy day at the office, but Ms. Gurzick recommends avoiding it.
That’s because while processed meats contain healthy animal proteins, they also contain nitrates. These nitrates can undergo a reaction that turns them into a substance called N-nitrosochemicals (NOCs).
These substances can damage the cells in the intestinal lining, the organ that processes your food. This can lead to cancer.
The World Health Organization has even classified processed meat as a Group 1 carcinogen, meaning there is evidence that it causes cancer in humans.
Ms Gurzick said: ‘Reducing intake of red meat and processed meat is beneficial for the general population.
‘Red meat or processed meat makes up more than half of the meat Americans eat. Eating this can be very taxing on the digestive system.’
She also noted that processed meats are high in sodium and saturated fat, which can lead to bloating and constipation, increasing the risk of colon cancer.
“Instead of eating processed meats for lunch, it is better to eat more whole foods and lean proteins, such as lean meat, fish, seafood, unsalted nuts, seeds, beans, lentils or soy products,” she added.
‘Tuna in water can be a quick and easy way to get some fluids and protein during lunch.’
One can of tuna with water contains about 20 grams of protein and omega-3 fatty acids, which have been shown to reduce inflammation.
If you still fancy a sandwich, Dr. Kim recommends opting for fresh turkey or chicken with light mayonnaise and a slice of cheese.
His regular menu is a bowl of miso soup.
Like Greek yogurt, miso soup contains probiotics that help feed healthy gut bacteria. However, it can be high in sodium, which can cause bloating and constipation, so moderation is key.
For a high-fiber side dish, Dr. Kim recommends mashed potatoes with gravy.
Skip nitrate-free meat. This meat may be lower in nitrates and nitrites. But it is not nitrate-free.
When you eat these foods that are labeled nitrate-free, your stomach actually converts some of the nitrates into nitrites. And some of these nitrites can then form cancer-causing substances in your body.
Dinner
Salmon contains vitamin D, which research suggests may inhibit the growth of cancer cells and slow the progression of tumors
Instead of a steak or hamburger, Dr. Kim suggests opting for a piece of baked 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.
Some research has also found that vitamin D may reduce the risk of certain cancers, including colorectal cancer.
According to the National Cancer Institute (NCI), vitamin D inhibits the growth of cancer cells and slows the progression of colorectal tumors.
Dr. Kim recommends pairing the salmon with asparagus, which contains folate, an essential nutrient for cell repair. And if you’re constipated, try washing it down with a glass of prune juice, which can help boost digestion.
“Making healthy choices can also be an easy way to get more nutrients into your diet,” Gurzick says. “For example, mash cauliflower instead of mashed potatoes: cauliflower is packed with fiber and is also lower in calories and carbs.”
This could also be an alternative to refined carbohydrates such as pasta, which are low in fiber.
“Cauliflower is also rich in antioxidants, which may reduce the risk of cancer,” Gurzick says.
