Colon Cancer Prevention Diet

According to the American Cancer Society, colon cancer is the second leading cause of cancer death in the United States. Colon cancer affects the large intestine and rectum.
One half the risk of developing colon cancer is diet-related according to Dr. Robert M. Russell of Tufts University School of Medicine.
Changing your diet can reduce your risk of developing colon cancer significantly.This diet prevents other diseases as well.

Fruits and Vegetables

• Eat at least five servings of fruits and vegetables everyday because they are high in fiber and rich in antioxidants, vitamins and minerals.
  One serving of fruit or vegetables equals one cup fresh fruit, one medium size or a tennis ball-size piece of fresh fruit, one quarter of a cup of dried fruit, one half cup of canned fruit or one half of a cup of 100 percent juice.

Whole Grains

• Fiber is indigestible carbohydrate. If you are a woman, get at least 20 grams of fiber a day. If you are a man consume 30 or more grams of fiber a day. Eating fruits and vegetables satisfies some fiber needs. Whole grains supply the rest. Whole grains have a tough, fibrous outer layer called bran and germ.
  Good sources of whole grain food are 100-percent whole wheat bread and other foods made with 100-percent whole wheat.
  Eating whole grain versions of rice, cereal and pasta supply your body with fiber.
  According to the U.S. Department of Agriculture, one serving equals: 1 slice of whole-grain bread or 1/2 cup of cooked rice or pasta.

Calcium and Other Nutrients

• A joint study done by the National Institutes of Health and AARP in 2009 showed that eating foods rich in calcium reduced the risk of developing colon cancer because calcium prevents cells from becoming cancerous.
  Dairy products, nuts--particularly almonds--and certain fruits and vegetables supply your body with calcium. Consuming 1,200 to 1,500 milligrams of calcium daily is recommended. Eating foods naturally high in calcium is best. These foods include milk and milk products, sesame seeds, blackstrap molasses, collard greens, kale, spinach, soybeans and sardines.
  Taking at least 400 international units of vitamin D a day can help prevent colon cancer because vitamin D ensures that calcium is absorbed by the body.
  According to Dr. Graham Colditz of the Siteman Cancer Center at Washington University School of Medicine, taking 400 micrograms of folic acid gives you added protection against colon cancer. Many of the foods already discussed also contain folic acid.

Avoid

• Read labels on processed foods carefully. Recently advertised products claim they have high fiber content. Some of those products also contain a lot of sugar and fat.
  Eating fast foods, because they are high in fat and sugar and low in nutrition, increase your risk of getting colon cancer.
  Eating too much red meat in general has a negative effect on your health. According to Dr. Graham Colditz of the Washington University School of Medicine, and other experts, you should consume no more than three, three-ounce, servings of red meat a week.