While many Americans know which foods to eat to help keep their hearts healthy they often don't know how to eat to protect their colons, Lynn Goldstein, M.S., R.D., C.D.N., from the Jay Monahan Center at New York-Presbyterian Hospital/Weill Cornell Medical Center, said in a statement.
According to the Cancer Research and Prevention Foundation, colorectal cancer is preventable. The foundation gives this advice: Starting at age 50, or sooner if you are in a risk group, get screened for colorectal cancer to identify polyps, which can be removed to prevent cancer from ever occurring; know the risk factors, know the symptoms, know your family history and talk with your health care professional today.
Here are Goldstein's tips for what to eat to have a healthier colon.
Protein
Non-Red, Non-Processed Meat Sources of Lean Protein
Poultry, fish, eggs, soy products, beans and whole grains for the healthiest protein sources.
Limit your red meat intake to special occasions like the summer barbecue or a great steak restaurant.
Vegetables and Fruits
Eat a Rainbow of Different Colors of Vegetables and Fruits
Vegetables and fruits of all colors are loaded with anti-cancer, immune-system-strengthening properties.
Fiber
Increase Your Fiber Intake
Fiber is found in plant foods only, and is needed for healthy gut function.
Choose whole-grain breads, cereals, pasta and rice.
Eat a variety of fruits and vegetables. Add beans, peas and lentils to salads.
Be sure to increase your water intake when increasing fiber in your diet.
Calcium
Calcium Is Not Just Important for Healthy Bones
Calcium intake has been shown to reduce the risk of colorectal cancer.
Calcium can be found in a wide variety of foods including low-fat dairy products or skim milk, dark green vegetables, soy and tofu products, canned salmon and sardines, and fortified foods such as orange juice.
Get more calcium by having almonds, cottage cheese or yogurt as a snack.
Talk with your doctor about whether a calcium supplement is right for you.
Vitamin D, the Sunshine Vitamin
Vitamin D aids in the body's absorption of calcium, and has been shown to play a role in colorectal cancer prevention.
Get outside! Vitamin D is derived mainly from sunlight, but can also be found in cooked salmon/mackerel/sardines, fortified milk and eggs.
Vitamin D may be obtained via vitamin D3 supplements; many calcium supplements also contain Vitamin D3.
Folic Acid
Folic acid (folate) is an essential B vitamin, and may reduce your risk of colorectal cancer.
It's easy to incorporate folic acid into your diet. Try adding lentils, collard greens, chickpeas, asparagus, broccoli or peas to your meal, or try including strawberries, papaya or oranges in your dessert.
Drink Plenty of Water
Most people need at least 1 to 2 liters of water/day and more if you exercise.
Check with your doctor if you have a condition, such as kidney disease or congestive heart failure that may require a restriction in your fluid intake.
Stay Active
Just 30 minutes most days the week of moderate to vigorous exercise will start you on your way to a healthier you!
Check with your doctor to plan an activity program that is right for you.
