Dr Walter Kim is an oncologist at Brio-Medical Cancer Clinic in Arizona
Experts have revealed their go-to meal plan for warding off colon cancer – one of the fastest-growing forms of the disease in young people.
Rates of colon cancer have nearly doubled since the early 1990s and more than 50,000 Americans will die from it this year.
While experts are still working to find the reason behind of this surge, recent research suggests diet plays a major role.
Research has suggested that diets packed with sugars and ultra-processed foods could be to blame.
And earlier this year, scientists found not getting enough fiber could lead to cells aging faster and becoming more susceptible to certain cancers.
DailyMail.com spoke with several oncologists and dietitians to discover which foods could help lower your risk of colon cancer.
Shaelyn Gurzick, a clinical dietitian at the City of Hope Cancer Center in California, told this website: ‘While factors like age and genetics are out of our control, colorectal cancer is one type of cancer that may be influenced by things you do have control over.
‘Lifestyle choices such as the food you consume and the amount of daily physical activity you take part in can either raise or lower the risk of developing colorectal cancer.’
Below, DailyMail.com details what a day of cancer-preventing eating looks like:
Breakfast
Dr Walter Kim, an oncologist at Brio-Medical Cancer Clinic in Arizona, told DailyMail.com two glasses of water first thing in the morning is essential for avoiding colorectal cancer.
This is because water helps dissolve nutrients, making them easier for the digestive system to absorb, regulating digestion.
Dr Kim also suggested pairing a bowl of mixed fruit with a serving of yogurt.
In addition, he recommended a slice of whole-grain bread and low-fat butter to up your daily fiber content.
Fiber is essential for increasing stool weight and size, softening it and allowing it to easily pass through the digestive system.
This reduces the amount of time that possible carcinogens come into contact with the lining of the colon.
Bread is technically ultra-processed, so the recommendation may come as a surprise to people.
But Dr Kim and others say it highlights how food being processed is not the problem, it’s the contents of the food that matter more.
Ms Gurzick added: ‘Low fat plain Greek yogurt is one great option for breakfast as it often contains 15 to 20 grams of protein per serving and can be paired with a small amount of healthy fats like nuts or a nut butter and fruits high in fiber, such as raspberries or blueberries.
‘A Greek yogurt bowl is a versatile, high protein, portable breakfast option that’s easy to prepare in advance and take on the go if needed.’
She also suggested pairing low-fat cottage cheese with fruit, as it’s high in calcium, which has been shown to reduce colorectal cancer risk, according to the American Cancer Society.
Meredy Birdi, a cancer dietitian in London, recommended to Insider a vegetarian omelet with grilled vegetables like mushrooms and avocados.
Spinach is also a healthy choice because it is not only packed with fiber but also rich in antioxidants like vitamins C and E.
Antioxidants are molecules that attack free radicals, the unstable compounds that increase oxidative stress throughout the body.
Too much oxidative stress has been shown to damage cells and lead to long term health issues like cancer.
And 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 meat sandwich may be a classic option for a busy day in the office, but Ms Gurzick suggests steering clear.
That’s because while processed meats often have healthy animal protein, they also contain nitrates, which can undergo a reaction that turns them into a substance called N-nitroso chemicals (NOCs).
These can damage the cells that line the bowel, the organ that processes your food, which, in turn, can lead to the development of cancer.
The World Health Organization even classified processed meat as a Group 1 carcinogen, which means there is proof that it causes cancer in humans.
Ms Gurzick said: ‘Reducing intake of red meat and processed meats is beneficial for the general population.
‘Red meat or processed meats make up over half of the meat that Americans eat, and consuming these can be extremely hard on the digestive system.’
She also noted that processed meats are high in sodium and saturated fat, which could lead to bloating and constipation, raising colorectal cancer risk.
‘Instead of choosing deli meats for lunch, the better option is to incorporate more whole foods and lean proteins such as lean meats, fish, seafood, unsalted nuts, seeds, beans, lentils or soy products,’ she added.
‘Water-packed tuna can be a quick and easy way to get some hydration and protein at lunch.’
One can of tuna with water contains about 20 grams of protein, as well as omega-3 fatty acids, which have been shown to reduce inflammation.
If you’re still craving a sandwich, Dr Kim suggests opting for fresh turkey or chicken with light mayonnaise and a slice of cheese.
His go-to is also 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 could increase bloating and constipation, so moderation is key.
For a high-fiber side, Dr Kim recommends mashed potatoes with gravy.
Skip nitrate-free meats. These meats may have less nitrates and nitrites. But, they’re not nitrate-free.
When you eat these foods labeled nitrate-free, your stomach actually turns some 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 could inhibit cancer cell growth and slow tumor progression
Instead of steak or a burger, Dr Kim suggests opting for a piece of baked salmon.
In addition to omega-3 fatty acids, salmon is one of the few natural food sources of vitamin D, which is essential for maintaining bone, teeth and muscle health.
Some research has also found vitamin D may lower the risk of certain cancers, including colorectal cancer.
According to the National Cancer Institute (NCI), vitamin D has been found to inhibit the growth of cancer cells and slow the progression of colorectal tumors.
Dr Kim suggests 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 stimulate digestion.
‘Making healthy swaps can also be an easy way to incorporate more nutrients in your diet,’ Ms Gurzick said. ‘For example, cauliflower mash instead of mashed potatoes: cauliflower packs in a punch of fiber while also being lower in calories and carbohydrates.’
This could also be an alternative to refined carbs like pasta, which are low in fiber.
‘Cauliflower is also rich in antioxidants, which may reduce the risk of cancer,’ Ms Gurzick said.
