Colon cancer: From whole grains to beans, some food items can prevent colon cancer

Colon cancer is the third most common cancer in men in India. It is among the top 5 cancers reported. According to a 2020 report published in the
Journal of Clinical Oncology, CRC (colorectal cancer) incidences increased by 20% from 2004-2014! About 4400 men (out of 100,000) are diagnosed with colon cancer.

Colon or colorectal cancer refers to cancer in the large intestine. It is also known as rectal cancer, bowel cancer, etc.

Here are some factors that can increase the risk of incurring colon cancer:

  • Family history of colon cancer
  • Indulging in red meat often
  • Long-term smoking and drinking
  • Type2 diabetes
  • Obesity.

What are the best foods for keeping colon cancer at bay?

Typically you should ensure that enough amount of omega-3 fatty acids, calcium, vitamin D, and flavonoids are going into your system. Eating fibre-rich food is also important as it helps you to clean your bowels quickly. Here’s what you should include in your daily diet:

Fill Your Plate With Whole Grains


Make whole grains like brown rice, oatmeal, and barley a part of your daily diet. Whole grains play an instrumental role in helping you maintain colon health as they are packed with nutrients like magnesium and fiber. A daily dose of whole grains can help you have a clean bowel system.

Have More Fish

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There’s a reason why cats have nine lives!

Jokes apart, fishes often feature in the list of superfoods. They tend to be rich in omega-3 fatty acids. Some years back, research conducted by Vanderbilt University found that women who ate three servings of fish throughout the day were less likely to develop colon polyps. So stack your fridge with sardines, pomfrets, and rohu from now on!

Optimized for non-starchy vegetables

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We have always heard the advice – to eat more vegetables in order to be healthier. While such advice is not incorrect, you have to choose your vegetables if you want to get the best results. The right choice of veggies can indeed reduce the risk of incurring colon cancer. Ensure to have your fill of starch-free vegetables like lettuce, spinach, kale, cabbage, broccoli, cauliflower, celery, etc. These non-starchy vegetables should be high on your ‘must-eat daily’ list if you have type 2 diabetes. Type 2 diabetes can cause colon cancer.

Say Hello To Mr. Bean

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Want to reduce the risk of incurring bowel cancer? Eat as many beans as you can. Beans include lentils like masoor, moong, rajma, and chole. Soybeans and peas are also good examples of legumes. Beans are a powerhouse of nutrients. They are packed with fiber, protein, and vitamins B and E. They are also an important source of flavonoids that can keep tumors from growing.

Go, Nutty


Nuts such as almonds, cashews, hazelnuts when consumed in moderation, can keep your blood sugar and insulin levels low by helping you keep diabetes in check. People who are diabetic are more at risk of incurring colon cancer.


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