By Sabrina Oliver, RD, CSO, CDN
Key Takeaways:
- Preventive measures for colorectal cancer include maintaining a healthy lifestyle with regular physical activity, avoiding smoking, moderate alcohol consumption, and a high-fiber diet.
- Eating fiber-rich foods such as whole grains, legumes, nuts, seeds, fruits, and vegetables can significantly reduce the risk of colorectal cancer.
- Reducing your intake of processed meats and limiting consumption of red meat while incorporating alternative protein sources like fish, poultry, nuts, and dairy can contribute to a healthier diet and lower your risk of colorectal cancer.
National Colorectal Cancer Awareness Month is a good time to remember all we can do to reduce our risk of colorectal cancer. Factors like maintaining a healthy weight, being physically active, not smoking, and drinking alcohol in moderation all are key to risk prevention.
Nutrient specifics matter, too! According to the American Institute for Cancer Research, the risk of colorectal cancer is reduced by ten percent for every ten grams of fiber you eat.
Know Your High-Fiber Options
High-fiber foods include:
- Whole grains: quinoa, bran cereal, bulgur, sweet potatoes, barley, oats, whole grain bread
- Health Tip: Look for choices with 100% whole wheat, rye, oats, or bran as the 1st or 2nd ingredient
- Legumes: baked beans, lima beans, lentils, chickpeas, pinto beans, white beans, navy beans
- Health Tip: Add beans to soups, salads, and casseroles to boost your fiber intake
- Nuts and seeds: almonds, pistachios, pecans, walnuts, peanuts, flax seeds, chia seed
- Health Tip: Nuts make a perfect on-the-go snack; add seeds to your morning smoothie
- Fruits and vegetables: artichokes, blackberries, blueberries, apples, pears, avocados, broccoli.
- Health Tip: Choose fresh fruits and vegetables, and eat them with the peels and skin on
More Nutritional Dos and Don’ts
Remember to drink enough water to help process your fiber without GI distress—aim to drink at least 8 cups daily.
Avoid processed meats such as hot dogs, ham, sausage, bacon, corned beef, salami, deli meats, and beef jerky. These are meats that have been changed through salting, curing, fermentation, smoking, or other processes.
Limit red meat, including beef, pork, and lamb, to less than 18 oz of cooked red meat per week. This is the equivalent of eating about three ounces (the size of a deck of cards) six times per week.
Other delicious sources of protein include fish, poultry, nuts and nut butters, eggs, and low-fat dairy products.
Here is one of my favorite vegetarian recipes for you to make and enjoy. It is packed with protein and fiber!
Healthy Lentil Salad Recipe
(Adapted from the American Institute for Cancer Research)
6 servings; 1 cup per serving
- 2 cups dried green or brown lentils
- 1 medium red onion, diced
- 1/4 cup capers
- 2 cups fresh arugula
- 1 medium cucumber, chopped
- 1/2 cup chopped walnuts
- 1/4 cup feta cheese
- Vinaigrette
- 1/3 cup olive oil
- 1/4 cup lemon juice
- 1 tbsp maple syrup
- 1 tbsp Dijon mustard
- 1 tsp salt
- 2 tsp pepper
- 1 tsp ground cumin
- 1/2 tsp turmeric
- 1/4 tsp ground cinnamon
- 1/4 tsp cayenne pepper
Directions:
- Rise lentils and drain. Place in a pot and cover with water, bring to a boil and reduce to simmer for about 15 – 20 minutes until soft.
- Remove from heat, drain, and rinse under cold running water.
- Whisk all of the vinaigrette ingredients together.
- Add lentils to a large bowl and toss with the vinaigrette, then add and mix in the onion and capers.
- Mix with arugula, cucumber, walnuts, and feta just before serving.
The nutritional facts per serving are as follows: 440 calories, 22 g fat, 46 g carbohydrates, 22 g protein, and 10 g dietary fiber.
Related:
- What You Need to Know About Colorectal Cancer
- 45 Is the New 50: A Conversation with Dr. Steven Lee-Kong on the Colorectal Cancer Screening Update
- What Is Interventional IBD?