Swap Your Meal Plan for a Healthier Gut
Connection between Dietary Habits and Augmented Risk of Gastrointestinal cancer Inflammation
I've had two pals lose their lives to stomach cancer in the past five years - both were barely 50. Sadly, they're not the only ones.
The number of folks suffering from gastrointestinal (GI) cancer, especially bowel cancer, has seen a significant rise in the past few decades. But fear not, research suggests simple tweaks to our diets can help us steer clear of this grim fate.
Dietary Demons Fuelling GI Cancers
Gastrointestinal (GI) cancers, also known as digestive cancers, are responsible for a third of cancer deaths globally. These nasty bugs set up shop all along our digestive system, from the throat to the stomach, pancreas, intestines, rectum, and anus.
At Flinders University in Australia, researchers led by Dr. Yohannes Melaku examined 28 studies on the relationship between diet and digestive cancers. The findings highlight a direct link between unhealthy eating habits and digestive cancers.
As Dr. Melaku puts it, "Blame poor dietary choices, such as consuming excessive amounts of red and processed meats, fast food, refined grains, alcohol, and sugary drinks, for raising the risk of GI cancers."
But don't despair, I've got some good news!
When the team analyzed data from 97,561 people, they noticed that those who ate a diet high in fiber and healthy fats had a lower chance of developing colorectal cancer.
Now, let's talk fiber. It's essential for a balanced diet. Here's a list of some fiber-rich foods you can incorporate into your daily meals:
- Chickpeas
- Lentils
- Oatmeal
- Apples
- Pears
- Almonds
- Broccoli
- Avocado
- Black beans
- Raspberries
- Whole grains
Oh, and skip the processed food! Researchers at Tufts and Harvard Universities discovered that men who indulged in ultra-processed foods were at a 29 percent higher risk of colorectal cancer. Ultra-processed foods include sugary drinks, ready-to-eat foods, processed meats (bacon, hot dogs, etc.), margarine, instant soups, and packaged cookies.
If you've got a sweet tooth, opt for dark chocolate, fruit, dates, or frozen banana bits. Small changes now can make a big difference in the future.
A Word on Inflammation
Dietary choices that promote insulin resistance lead to nasty inflammation throughout the body. Foods like sugary drinks, processed foods, and red meat pave the way for an unhealthy gut microbiome, giving bad bacteria an open invitation to create a cancer-friendly environment.
So, steer clear of inflammation by choosing foods that reduce inflammation in the body, like:
- Antioxidant-rich foods: Citrus fruits, broccoli, strawberries, nuts, seeds, carrots, sweet potatoes, spinach, berries, onions, grapes, and turmeric.
Let's beat those statistics and live healthier lives! Eat well, stay well.
- Research suggests that simple changes in diet, such as consuming fewer red and processed meats, fast food, refined grains, alcohol, and sugary drinks, could help decrease the risk of developing gastrointestinal cancers.
- A diet high in fiber and healthy fats has been found to lower the chance of developing colorectal cancer, according to a study at Flinders University.
- On the other hand, ultra-processed foods such as sugary drinks, ready-to-eat foods, processed meats, margarine, instant soups, and packaged cookies have been linked to a 29 percent higher risk of colorectal cancer, as discovered by researchers at Tufts and Harvard Universities.
- To combat inflammation, choose foods that reduce inflammation in the body, such as antioxidant-rich foods like citrus fruits, broccoli, strawberries, nuts, seeds, carrots, sweet potatoes, spinach, berries, onions, grapes, and turmeric.
