Madeleine Hull
Bowel cancer, also known as colorectal cancer, is one of the most prevalent cancers worldwide. While some risk factors such as age and genetics are unchangeable, diet and lifestyle play a major role in cancer risk. Eating healthily helps your digestive system work well and can reduce your risk of bowel cancer. A diet low in animal fats and rich in fruits, vegetables, whole grains, fibre, and dietary calcium has been linked to a lower risk of bowel cancer.
| Characteristics | Values |
|---|---|
| Fibre | High dietary fibre has been shown to reduce the risk of bowel cancer. Fibre keeps everything moving through the digestive system, reducing the risk of constipation. Good sources of insoluble fibre include wholegrains, nuts, seeds, and vegetables. |
| Red Meat | Eating lots of red meat can increase the risk of bowel cancer. This includes beef, pork, lamb, and goat. It is recommended to limit consumption to 70g or less of red meat per day. |
| Processed Meat | Eating processed meats such as bacon, ham, salami, and sausages has been linked to an increased risk of bowel cancer. |
| Dairy | Dairy products are a good source of protein and can be part of a healthy diet. Low-fat options, such as skimmed or semi-skimmed milk, can help maintain a healthy weight. |
| Sugar | Sugar, especially processed sugar, has been identified as a substance that causes inflammation in the body and may contribute to an increased risk of bowel cancer. |
| Alcohol | Alcohol consumption has been linked to a higher risk of bowel cancer. It is recommended to avoid alcohol, but if consumed, limit to no more than 2 drinks a day for men and 1 drink a day for women. |
| Calcium | High dietary calcium intake has been shown to have a protective effect against bowel cancer. |
| Vitamins | Vitamins such as vitamin D and vitamin C have been associated with a reduced risk of bowel cancer. |
| Physical Activity | Increasing physical activity and maintaining a healthy weight can help reduce the risk of bowel cancer. |
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What You'll Learn
Eating more fibre and whole grains
Eating a healthy, balanced diet with plenty of whole grains and fibre can help reduce your risk of bowel cancer. Whole grains are made from the entire grain of a cereal plant, whereas refined grains are missing parts of the grain, which are removed during processing. This means that whole grains are more nutritious and higher in fibre than refined grains. Fibre is a type of carbohydrate that doesn't easily break down, moving through our gut into the bowel.
There are two types of fibre: insoluble and soluble. Insoluble fibre, found in whole grains, nuts, seeds, potatoes in their skins and dried figs, bulks up stools and helps them move through the gut more quickly, which may help prevent constipation. Soluble fibre dissolves in water and forms a gel in the gut.
Fibre-rich foods make us feel fuller for longer, helping us to maintain a healthy weight. Being a healthy weight not only cuts the risk of bowel cancer but also 12 other cancers. Fibre can also help to reduce the risk of diabetes by reducing insulin resistance.
According to the American Institute for Cancer Research (AICR), eating at least three servings of whole-grain foods per day decreases the risk of colorectal cancer. One ounce of whole grains equals a serving, which is equivalent to about half a cup of cooked grains, such as pasta, rice or oatmeal, or one slice of bread.
You can increase your fibre intake by making some simple swaps, such as choosing whole-grain varieties of bread, rice and pasta, and eating high-fibre breakfasts like porridge, wholegrain cereals or wholegrain toast with sliced banana. Pulses such as lentils or beans are a great source of fibre and can be used in place of meat in dishes like bolognese or chilli con carne.
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Reducing red and processed meat
Reducing the amount of red and processed meat in your diet is an important step in reducing the risk of bowel cancer. Research has shown that eating large quantities of red meat can increase your risk of developing bowel cancer. This includes meats such as beef, pork, lamb, and goat.
Processed meats, such as bacon, ham, salami, and sausages, have also been linked to an increased risk of bowel cancer. These meats have been preserved through smoking, curing, salting, or the addition of preservatives, and it is best to avoid them as much as possible.
If you eat red meat, it is recommended to limit your intake to 70g or less of cooked red meat per day. If you exceed this amount one day, you can balance it out by eating less the next day or having a meat-free day that week. You can also try using beans or chickpeas as a replacement for meat in recipes like bolognese or chili con carne. These alternatives are not only a great source of protein but also high in fibre.
Increasing your consumption of plant-based foods, such as fruits, vegetables, and whole grains, can help reduce your risk of bowel cancer. Aim for a colourful and varied diet, as there is no single vegetable that acts as a cure-all. The Mediterranean diet is often recommended as it includes a variety of whole grains, fruits, seafood, vegetables, legumes, nuts, and berries, while keeping red meat and animal fats to a minimum.
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Increasing fruit and vegetable intake
Eating a healthy, balanced diet can help reduce the risk of bowel cancer. Specifically, increasing fruit and vegetable intake is linked to a reduced risk of developing bowel cancer.
The World Health Organization (WHO) recommends consuming at least five portions of fruits and vegetables per day to improve overall health and lower the risk of certain non-communicable diseases. This recommendation is supported by several studies, which have found that higher fruit and vegetable consumption is associated with a reduced risk of mortality, stroke, and certain types of cancer.
One study, the Shanghai Men's Health Study, examined the association between fruit and vegetable intake and the risk of colorectal cancer in 61,274 Chinese men. The results showed an inverse relationship between total fruit and vegetable consumption and the risk of colorectal cancer, with the strongest risk reduction observed when increasing intake from very low levels.
Another study of 61,463 women in Sweden found that total fruit and vegetable consumption was inversely associated with colorectal cancer risk, with the association being stronger among individuals who consumed the lowest amounts. The results suggested that those who consumed less than 1.5 servings of fruits and vegetables per day had a higher relative risk of developing colorectal cancer compared to those who consumed higher amounts.
It is important to note that the specific types of fruits and vegetables consumed may also play a role. For example, a meta-analysis found that increased garlic consumption, a type of allium vegetable, significantly decreased the risk of colorectal cancer. Additionally, fiber-rich vegetables like kale, spinach, and broccoli are particularly beneficial for the gastrointestinal tract.
In summary, increasing fruit and vegetable intake is an important component of a healthy diet that may help reduce the risk of bowel cancer. Aiming for a colorful variety of fruits and vegetables can provide a range of nutrients and support overall health.
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Lowering alcohol consumption
Alcohol consumption has been associated with an increased risk of cancer, including bowel cancer. The risk of developing colon cancer increases with each glass of alcohol consumed. Even one standard drink per day can increase the risk of bowel cancer. Moderate drinkers of beer or wine have a higher risk of bowel cancer compared to occasional or non-drinkers. Lowering alcohol consumption can help reduce this risk.
The link between alcohol consumption and cancer is well-established. Alcohol is a known human carcinogen, and the more alcohol a person consumes regularly over time, the higher their risk of developing an alcohol-associated cancer. Binge drinking, defined as consuming four or more drinks for women and five or more drinks for men in one sitting, also increases the risk of certain cancers. Lowering alcohol consumption or stopping altogether can help reduce the risk of cancer, including bowel cancer.
In addition to bowel cancer, alcohol consumption has been linked to an increased risk of breast, mouth, throat, esophageal, liver, and pancreatic cancer. Even small amounts of alcohol can increase the risk of certain cancers, such as breast cancer. Alcohol can raise estrogen levels in the body, which may contribute to the increased risk of breast cancer. Lowering alcohol consumption can help reduce the risk of these cancers.
The American Cancer Society recommends avoiding or cutting back on alcohol to lower the risk of cancer, especially for women regarding breast cancer. Additionally, having three or more alcoholic drinks per day raises the risk of stomach cancer. Lowering alcohol consumption to within the recommended limits, such as no more than ten standard drinks per week and no more than four standard drinks on any one day, can help reduce the risk of alcohol-related diseases, including bowel cancer.
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Maintaining a healthy weight
A diet that is high in fat and low in fibre is associated with a higher risk of bowel cancer. To maintain a healthy weight, it is important to reduce your intake of animal fats and increase your consumption of fruits, vegetables, whole grains, and dietary fibre. Aim for a colourful, varied diet that is rich in plant-based foods and includes a variety of nutritious options.
Fibre is particularly important for maintaining a healthy weight as it keeps your digestive system working well. It helps to bulk up stools and move them through the gut more quickly, which may prevent constipation. Good sources of insoluble fibre include wholegrains such as brown rice, wheat, and spelt, as well as nuts, seeds, and potatoes with skins. Beans and pulses, such as lentils, chickpeas, and peas, are also excellent sources of fibre and can be easily incorporated into meals.
In addition to increasing your fibre intake, it is important to cut down on red meat and processed meat. These meats have been linked to an increased risk of bowel cancer. If you eat red meat, try to limit your consumption to 70g or less per day. You can also have meat-free days or use beans and chickpeas as substitutes in recipes to reduce your meat intake.
Finally, it is worth noting that alcohol consumption has been linked to a higher risk of bowel cancer. To maintain a healthy weight and lower your cancer risk, it is best to avoid alcohol. However, if you choose to drink, limit your intake to no more than two drinks per day for men and one drink per day for women.
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Frequently asked questions
Research shows that eating red and processed meat is linked to an increased risk of developing bowel cancer. Red meat includes beef, pork, lamb, and goat. Processed meat includes bacon, ham, salami, and sausages. It is recommended to limit your consumption of red meat to 70g or less per day.
A diet rich in fruits, vegetables, whole grains, and fiber is associated with a lower risk of bowel cancer. Aim for a colorful and varied plant-based diet, such as the Mediterranean diet, which includes whole grains, fruits, vegetables, legumes, nuts, and berries.
What you eat can affect inflammation in your bowels and gut, and inflammation is a predisposing factor for colorectal cancer development. A diet high in fat and low in fiber is specifically linked to an increased risk of colorectal cancer.
Yes, in addition to diet, regular physical activity, maintaining a healthy weight, and limiting alcohol consumption can also help reduce the risk of bowel cancer.
