Protect Your Colon: How Fiber and Lifestyle Can Lower Your Risk

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March is Colorectal Cancer Awareness Month. This cancer is the second leading cause of cancer related death in the United States and is rising rapidly in adults under 50. It is one type of cancer that has modifiable risk factors related to nutrition that we can fix to decrease our risk and educate others.
I lost my grandpa to colon cancer before studying nutrition and I often wish I had known what I know now. My family hates it, but I am constantly telling them to add a fruit or vegetable to their plate at every meal, buy the whole grain over the other, or sneaking nuts and seeds into anything I bake for us. 

Ways We Can Decrease Our Risk:

Fiber!
Fiber helps reduce the risk of colorectal cancer by increasing stool bulk by absorbing water allowing waste to pass through quickly which limits carcinogen exposure to the colon lining. A fiber-rich diet supports a healthy gut microbiome. When gut bacteria ferments fiber it produces short-chain fatty acids that have anti-cancer properties. 

Not all fiber is the same, but it is important to consume sources of both soluble and insoluble. Soluble fiber acts as a thickener in the digestive tract to slow down food that passes through. It supports good bacteria in the colon and is found in foods like bananas, oats, beans, and many fruits. Insoluble fiber is less likely to break down and passes through quickly, helping with constipation to keep you regular. It is found in bran, fruit and vegetable skins, nuts, and seeds. 

Tips:
-try chia or flax seeds, nuts, and berries in yogurt
-use whole grain cereal or oats and add a banana or berries 
-add beans and lentils to soups and salads
-use quinoa instead of rice or whole grain pasta instead of regular
-snack on mixed nuts, apples and peanut butter, air-popped popcorn, roasted chickpeas, or raw veggies with hummus or guacamole 

Aim for 25-30g per day

Lifestyle
Stay active: adults should aim for 150-300 minutes of moderate-intensity exercise every week as well as strength training at least 2 days a week
Move more, sit less: any activity is better than none!
Stop smoking and limit alcohol

Get Tested 
It is recommended to start regular screenings at age 45 but if you have a family history it is recommended to start sooner and more frequently. 


-AH



https://www.uclahealth.org/news/article/how-fiber-supports-overall-health-and-lowers-risk-colorectal
https://www.cancerresearch.org/blog/colorectal-cancer-awareness-month
https://premierfamily.net/march-is-national-colorectal-cancer-awareness-month/



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