Avoid alcohol
Alcohol increases the gut's exposure to acetaldehyde, a carcinogen, raising the risk of oxidative stress and colon inflammation. It can also hinder nutrient absorption and compromise the protective function of the mucosal lining. Even moderate, regular alcohol consumption is linked to an increased risk of colorectal cancer.
Limit red and processed meats
Red and processed meats contain heme iron, which, when consumed in large amounts, can promote the formation of carcinogenic N-nitroso compounds in the gut. Processed meats also contain preservatives that can damage the intestinal lining.
Increase fiber intake
Fiber helps food move faster through the digestive tract, produces short-chain fatty acids that nourish gut microbiota, and stabilizes blood sugar – all factors that reduce cancer risk. Foods like brown rice, oats, quinoa, and whole-wheat bread are rich in fiber and other nutrients. Individuals should aim to consume about 90 g of whole grains daily for gut health.
Lentils, chickpeas, and soybeans are rich in fiber and plant protein. They also contain flavonoids, natural compounds that can inhibit tumor growth. Incorporate these foods into soups, salads, or stir-fries to boost health.
Eat more yogurt
Yogurt provides live bacteria that balance gut microbiota, reduce harmful bacteria, decrease local inflammation, and enhance the gut's protective barrier function. These mechanisms collectively offer protection against colorectal carcinogenesis.
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Regular yogurt consumption is beneficial for digestive health. Photo: Bui Thuy |
Regular yogurt consumption is beneficial for digestive health. Photo: Bui Thuy
Increase calcium-rich foods
Calcium binds with bile acids and fatty acids in the colon, reducing their potential to irritate and damage the mucosal lining. This nutrient can also directly influence cell growth regulation in the colonic mucosa.
Hormonal imbalances and chronic inflammation are two factors that can promote cancer when the body has excess fat. Regular exercise reduces inflammation in the body, enhances gut health, and supports healthy weight maintenance.
By Le Nguyen (Source: Times of India)
