In this guide, we’ll walk you through the best foods to eat and the ones you should try to avoid if you want to look after your gut and stay healthy.
What Is Colon Cancer and What Are the Signs?
Colon cancer (also called colorectal cancer) starts in the large intestine. It usually begins with small, harmless lumps called polyps that grow slowly over time. If left untreated, some polyps can turn cancerous.
Early detection is key. Regular screenings, such as colonoscopies, can help find and remove polyps before they turn dangerous. The good news? If caught early, colon cancer can be treated successfully.
Common Symptoms Include:
- Blood in your poo
- Stomach pain or cramps
- Unusual weight loss
- Tiredness without reason
- Bloating or vomiting
- Changes in how often you go to the toilet
Colon cancer mostly affects people over 50, but it’s now also rising among younger adults aged 20 to 49.
Best Foods to Help Prevent Colon Cancer
1. Dairy Products
Milk, cheese, and yoghurt are packed with calcium, which may protect the lining of your colon. Calcium might help stop harmful chemicals from damaging cells. Some dairy products also contain vitamin D, which could offer added protection. But always speak to your doctor before taking supplements.2. Whole Grains
Foods like brown rice, oats, quinoa, and wholemeal bread are full of fibre and nutrients. Fibre helps your body get rid of waste quickly, which may reduce cancer risk. Try to eat around 90 grams of whole grains a day for good gut health.3. Beans and Legumes
Lentils, chickpeas, black beans, and soybeans are rich in fibre and plant proteins. They also have flavonoids – natural compounds that may help stop tumour growth. Add them to soups, salads, or stir-fries for a healthy boost.
4. Colourful Fruits and Vegetables
Eating a rainbow of fruits and vegetables gives your body antioxidants, fibre, and other helpful plant chemicals. Go for things like broccoli, carrots, cabbage, spinach, oranges, and berries. These may help lower inflammation and keep abnormal cells from growing.
5. Fatty Fish
Fish like salmon, sardines, and mackerel are rich in omega-3 fats, which help reduce inflammation. Some research says replacing red meat with fish can lower the risk of colon cancer. Just watch out for fish with high mercury levels, like shark and swordfish.
Foods That Might Raise Your Risk of Colon Cancer
1. Red Meat
Eating lots of red meat – like beef, lamb, or pork – has been linked to a higher risk of colon cancer. Cooking meat at very high temperatures (like on a grill or frying pan) can create harmful chemicals. Experts suggest limiting red meat to under 500 grams per week.
2. Processed Meats
Hot dogs, bacon, ham, sausages, and deli meats are all processed meats. They often contain added chemicals or are smoked, salted, or cured. These are strongly linked to a higher risk of colon and stomach cancer. Try swapping them for fresh meats or plant-based proteins.
3. Alcohol
Drinking a lot of alcohol regularly raises your cancer risk. Even 2 to 3 drinks a day can increase the risk by 20%, while heavy drinking can raise it by 40%. Cutting down – or quitting – can make a real difference to your health.
Other Foods to Watch
Foods like garlic, potatoes, tea, coffee, and sugary snacks are still being studied. Some may help prevent cancer, while others could raise the risk, but the evidence isn’t clear yet.
There’s no perfect diet that guarantees you’ll avoid colon cancer, but your food choices really matter. Eating more plant-based, high-fibre foods and cutting back on red and processed meats is a smart way to protect your gut.
Here’s a quick recap:
- Eat more: whole grains, fruits, veggies, legumes, dairy, fatty fish
- Eat less: red meat, processed meat, alcohol
Looking after your gut through your diet is one of the easiest and most natural ways to stay healthier in the long run.
Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
