Don’t drink alcohol, limit red meat, add plenty of fiber to help reduce inflammation, maintain a healthy intestine and prevent colon cancer.
Don’t drink alcohol
Alcohol increases intestinal exposure to acetaldehyde (a carcinogen), the risk of oxidative stress, colitis, and can interfere with nutrient absorption and the protective ability of the mucosa. Regular, moderate alcohol consumption is also associated with an increased risk of colorectal cancer.
Limit red meat and processed meat
Red meat and processed meat contain heme iron, which if eaten in large quantities can promote the formation of cancer-causing N-nitroso compounds in the intestines. Processed meats also contain preservatives that can easily damage the intestinal mucosa.
Eat lots of fiber
Fiber helps food move faster, creates short-chain fatty acids that nourish the intestinal microflora, and stabilizes blood sugar – factors that reduce the risk of cancer. Foods like brown rice, oats, quinoa, and whole-wheat bread contain lots of fiber and other nutrients. Each person should try to eat about 90 grams of whole grains per day to keep their intestines healthy.
Lentils, chickpeas, and soybeans are rich in fiber and vegetable protein. They also have flavonoids – natural compounds that can prevent tumor growth. Add this food to soups, salads or stir-fries for a health boost.
Eat lots of yogurt
Yogurt provides live bacteria that help balance the intestinal flora, reduce harmful bacteria, reduce local inflammation, and increase intestinal barrier function. All of these mechanisms have the potential to protect against colorectal carcinogenesis.
Regularly eating yogurt is good for digestive health. Image: Bui Thuy
Eat lots of calcium-rich foods
Calcium binds to bile acids and fatty acids in the colon, reducing the possibility of irritation and mucosal damage. This nutrient can also directly impact the regulation of cell growth in the colon mucosa.
Hormonal imbalance and chronic inflammation are two factors that can promote cancer when the body has excess fat. Regular exercise reduces inflammation in the body, improves gut health, and helps maintain a healthy weight.