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Dr. Walter Kim is an oncologist at Brio-Medical Cancer Clinic in Arizona.
Experts have revealed their ideal diet plan to prevent colon cancer, one of the fastest growing forms of the disease among young people.
Colon cancer rates have nearly doubled since the early 1990s, and more than 50,000 Americans will die from the disease this year.
While experts are still working to find the reason behind this increase, recent research suggests that diet plays a significant role.
Research has suggested that diets high in sugar and ultra-processed foods could be to blame.
And earlier this year, scientists discovered that not getting enough fiber could 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 could help reduce the risk of colon cancer.
Shaelyn Gurzick, a clinical dietitian at City of Hope Cancer Center in California, told this website: ‘While factors like age and genetics are beyond our control, colorectal cancer is a type of cancer that can be influenced by things we do have control over.
‘Lifestyle choices, such as the foods you eat and the amount of daily physical activity you do, can increase or decrease your 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 that two glasses of water first thing in the morning are essential to avoiding colorectal cancer.
This is because water helps dissolve nutrients, making them easier to absorb by the digestive system, regulating digestion.
Dr. Kim also suggested pairing a bowl of mixed fruit with a serving of yogurt.
Additionally, she recommended a slice of whole-grain bread and low-fat butter to increase the daily fiber content.
Fiber is essential for increasing the weight and size of stool, softening it and allowing it to pass easily through the digestive system.
This reduces the amount of time that potential carcinogens come into contact with the lining of the colon.
Bread is technically ultra-processed, so the recommendation may surprise people.
But Dr. Kim and others say this highlights how it’s not the processing of foods that’s the problem, but the content of the foods that matters most.
Ms Gurzick added: ‘Low-fat plain Greek yoghurt is a great breakfast option as it often contains 15-20 grams of protein per serving and can be paired with a small amount of healthy fats such as nuts or nut butter and high fibre fruits such as raspberries or blueberries.
‘A bowl of Greek yogurt is a portable, versatile, protein-rich breakfast option that’s easy to make ahead and take on the go if needed.’
She also suggested pairing low-fat cottage cheese with fruit, as it is high in calcium, which has been shown to reduce the risk of colorectal cancer, according to the American Cancer Society.
Meredy Birdi, an oncology dietitian in London, recommended Well-informed person A vegetarian omelet with grilled vegetables such as mushrooms and avocados.
Spinach is also a healthy choice because it is not only packed with fiber but is 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 problems such as 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 cold cuts sandwich may be a classic choice for a busy day at the office, but Ms. Gurzick suggests avoiding it.
This is because while processed meats often have healthy animal proteins, 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 lining the intestine, the organ that processes food, which in turn can lead to the development of cancer.
The World Health Organization even classified processed meat as a Group 1 carcinogen, meaning there is evidence that it causes cancer in humans.
Ms Gurzick said: ‘Reducing consumption of red meat and processed meats is beneficial for the population as a whole.
‘Red or processed meat makes up more than half of the meat Americans eat, and consuming them can be extremely harmful to the digestive system.’
She also noted that processed meats are high in sodium and saturated fat, which could lead to bloating and constipation, increasing the risk of colorectal cancer.
‘Instead of choosing cold cuts for lunch, the best 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.
‘Tuna packed in water can be a quick and easy way to get some hydration and protein at lunch.’
A 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 favorite dish 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 fiber-rich side dish, Dr. Kim recommends mashed potatoes with gravy.
Avoid nitrate-free meats. These meats may be lower in nitrates and nitrites, but they are not nitrate-free.
When you eat these foods labeled as nitrate-free, your stomach converts some nitrates into nitrites, and some of these nitrites can form cancer-causing substances in your body.
Dinner
Salmon contains vitamin D, which research suggests may inhibit cancer cell growth and slow tumor progression.
Instead of a steak or 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 healthy bones, teeth and muscles.
Some investigation Vitamin D has also been found to reduce the risk of certain types of cancer, 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 salmon with asparagus, which contains folate, an essential nutrient for cell repair. And if you’re constipated, try pairing it with a glass of prune juice, which can stimulate digestion.
“Making healthy swaps can also be an easy way to get more nutrients into your diet,” Gurzick said. “For example, mashed cauliflower instead of mashed potatoes — cauliflower provides lots of fiber while being lower in calories and carbs.”
It could also be an alternative to refined carbohydrates like pasta, which are low in fiber.
“Cauliflower is also rich in antioxidants, which may reduce the risk of cancer,” Gurzick said.
