7. Eat more fruits and non-starchy vegetables. Now that you've freed up all that space in your diet from cutting back bacon and red meat, what will you replace it with? How about fruits and non-starchy vegetables -- such as dark leafy greens, beets, squashes, bell peppers, tomatoes, asparagus, carrots, cauliflower, cabbage, broccoli and green beans? These foods seem to have a protective effect against colorectal cancer, likely as the result of a combination of factors that includes their antioxidant content, fiber and species-specific phytochemicals. Research has shown that people with diets highest in fruit and non-starchy veggies have lower risk of developing digestive system cancers (including colorectal) compared to people whose diets contain the least amount of these foods. Garlic may be particularly beneficial, so use it liberally.
8. Get plenty of fiber, preferably from whole foods. Beyond the specific benefits of fruits and veggies, dietary fiber from other plant-based sources may confer a protective benefit against colon cancer. Fiber is non-digestible plant material that travels through the length of the intestines and arrives to the colon intact. Once there, it may trap dietary carcinogens in the stool, escorting them out of the body expeditiously before they have the chance to cause trouble. Fiber also provides fuel to the resident bacteria living in our guts, which produce cancer-preventing byproducts called short chain fatty acids. Fiber-rich foods like beans, seeds, nuts, oatmeal and bran cereal are preferable to fiber-fortified, highly-processed foods because the bulk of research investigating the chemoprotective effect of high fiber diets examined fiber from whole foods -- which tends to differ from the laboratory-made types of fiber added to functional foods. Snack on edamame, dry roasted chickpeas or popcorn instead of 90 calorie fiber bars or brownies. Have oatmeal with nuts instead of a packaged cereal bar for breakfast. Choose lentil or split pea soup for lunch instead of a sandwich.
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