The large intestine, or colon, is the lower portion of your digestive tract responsible for removing excess water from food waste then moving waste to the rectum for elimination. Cancer of the colon, rectum or colorectal region generally begins as a polyp formed on the inner lining of the colon wall. Polyp removal is important for preventing the progression of colon cancer, but a diet high in fiber may also aid in protecting your colon from further damage.
Fiber Benefits
Plant-based foods contain soluble fiber, which dissolves in water, and insoluble fiber, which does not dissolve in water. Fiber is not digestible, but it serves to protect your digestive system, which includes your colon. Soluble fiber forms a gel-like material to slow the digestive process, while insoluble fiber creates soft stool bulk for waste elimination. Fiber also nourishes the healthy bacteria that resides in your colon to prevent carcinogens, toxic substances, from attacking your intestines. Although research studies have contradictory findings on the role a high fiber diet has in preventing colon cancer or protecting colon health in the presence of cancer, the American Cancer Society supports consumption of a high-fiber diet for overall health protective benefits.
Fruits and Vegetables
Fresh fruits and vegetables contain fiber and protective antioxidants to fight cancer. Antioxidants are substances that neutralize carcinogenic molecules called free radicals that damage your organs. Choose cruciferous vegetables like broccoli and Brussels sprouts or greens, peas and artichokes to get 4.1 to 10.3 g of total fiber per serving. High-fiber fruits include raspberries, apples and pears with skins, oranges or bananas, which yield 3.1 to 8 g of total fiber per serving.
Whole Grains and Beans
Replace processed and refined grains with fiber-rich whole grains. Wheat bread or pasta has 1.9 to 6.2 g of total fiber per serving, and bran muffins or cereals yield 5 to 7 g of total fiber per serving. Brown rice and oatmeal also increase your fiber content with 3.5 to 4 g of total fiber per serving. Bean varieties including black, kidney or limas are extremely fiber-rich, with 13.2 to 16.3 g per serving.
Additional Dietary Tips
Consume 25 to 35 g of fiber daily for digestive health and follow a low-fat diet. Foods high in saturated fat, like red meat and fried foods, may increase your risk of colon cancer, according to the Cancer Project. Choose baked or grilled poultry and two servings of fish per week to get a lean and lower-fat source of protein. Nuts like almonds or pistachios are also a healthy source of unsaturated fat and fiber. Consult your physician for dietary recommendations if you have colon cancer or want to increase fiber in your diet.
References
- "CA Cancer Journal for Clinicians"; Two Studies Find High-Fiber Diet Lowers Colon Cancer Risk; 2003
- The Cancer Project: Cancer Facts; Colon Cancer
- Colon and Rectal Surgery Associates: High-Fiber Diet
- American Cancer Society: Can Colorectal Cancer Be Prevented?
- University of Maryland Medical Center; Colorectal Cancer; Steven D. Ehrlich, NMD; December 2008
- MayoClinic.com; High-fiber Foods; Nov. 17, 2009
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