Colon cancer on the rise… Risk-reducing ‘gut-cleansing’ foods

“Healthy intestines, self-purification”… You don’t have to look for ‘magic pills’

A healthy intestine has a ‘self-cleansing ability’. You don’t have to look for ‘magic pills’. It is best to choose foods that are tasty, nutritious and healthy. [사진=게티이미지뱅크]

The large intestine (large intestine) consists of the colon (small intestine), rectum (rectum), cecum (intestine), appendix (tail of the intestine), and anal canal. Among them, the ‘colon’ is attracting attention. This is because the number of relatively young colon cancer patients has been increasing over the past 30 years.

According to a study by Yale University School of Medicine in the United States, the risk of developing colon cancer is about 60% higher for those under the age of 55. Some predict that by 2030, colon cancer will be the number one cause of death for people aged 20-49. In order not to get colon cancer, you need to pay more attention to your lifestyle, especially your diet. American magazine ‘Readers Digest’ health portal ‘The Healthy’ introduced ‘food that cleans the colon’.

A heavy lump in the lower abdomen… The number of young people has doubled in the last 5 years

Dr. Michael Ballent, a colon surgeon specializing in the Cleveland Clinic in the United States, said, “Environmental deterioration, such as poor eating habits, increases the risk of colon cancer.” A 34-year-old mother, a 25-year-old graduate student, and a 42-year-old yoga instructor who look young and healthy on the outside are being diagnosed with colon cancer one after another. If you get colon cancer, symptoms such as diarrhea, constipation, abdominal pain, loss of appetite, general malaise, weight loss, anemia, etc. appear, and you may feel a heavy lump in your lower abdomen.

In Korea, the number of patients with colorectal cancer is increasing in recent years. According to statistics from the Central Cancer Registry, the incidence of colorectal cancer in people under the age of 50 has doubled in five years from 11% in 2014 to about 20% (19.4%) in 2019. Colon cancer accounts for about 70% of colon cancer (colorectal cancer).

The US Preventive Services Task Force has lowered the recommended age for colorectal cancer screening to 45. Mayo Clinic experts say that “a healthy colon naturally cleanses itself.” It is said that there is no need for a ‘magic medicine’ to get rid of waste products in the body.

Eating healthy foods can help keep your gut healthy for a long time. It is a kind of warning sign for some people who are paying too much attention to health supplements and other things that are good for intestinal detoxification. There is often no scientific evidence to support the effectiveness of some products that are said to cleanse the intestines. On the contrary, medical experts say these products may have detrimental effects, including dehydration, infection and rectal rupture.

People who eat a lot of fiber should drink a lot of water… Can cause gas, bloating

Dr. Ballent of the Cleveland Clinic says, “If the small intestine (small intestine) does the hard work of breaking down, digesting, and absorbing food, the colon does the work of sucking all the water out of the food.” The colon makes, stores, and excretes feces. For colon health, you need to include the right foods.

The American Cancer Society (ACS) agrees with Dr. Valente’s view, citing research showing that eating a diet high in vegetables, fruits, and whole grains can lower the risk of colon cancer. “If you eat a lot of fiber, it can cause gas, bloating and more frequent bowel movements because the colon releases bacteria that release gas when it is broken down,” says Dr. Valente. People who eat a lot of fiber should drink more water.

Enjoy salmon, chicken, yogurt… Reduce hot dogs, bacon, and red meat

1. Whole grains such as brown rice and oats

You should pay attention to foods that are close to the state created by Mother Nature. Dr. Valente says eating almost unprocessed whole grains, such as brown rice, oats, and quinoa (a South American grain), is a good place to start. These whole grains are full of fiber, making them the best foods to cleanse the colon.

If you look at the results of a study (2017) at the Harvard University School of Public Health in the United States, if you eat enough of this whole grain every day, the risk of getting colorectal cancer is lowered by 17%. According to a study published in the American Journal of Clinical Nutrition in 2020, moderate intake of fiber from whole grains lowered the risk of colon cancer.

2. Beans, lentils

Legumes, such as beans and lentils, are also rich in fiber. One study found that people who consumed the most fiber from these plant foods had a 35% lower chance of developing colon polyps (small cell clumps of cells lining the lining of the colon that can become cancerous) than those who consumed the least. Legumes may also contain phytochemicals that prevent cancer, the researchers found. You can also get fiber simply by eating canned beans. Canned beans are widely known as a favorite of many nutritionists.

3. Chia Seeds

Chia seeds (chia seeds) can absorb about 40% (10 grams) of your fiber needs if you eat just two tablespoons a day. Dr. Valente advises aiming for 25 to 35 grams per day.

4. Broccoli, cauliflower, kale

Vegetables are among the best fiber foods. One study found that eating one serving of cooked green vegetables lowered the risk of colorectal cancer by 24%. It is desirable to fill two-thirds of your plate with fiber-rich vegetables such as broccoli, kale, and cauliflower.

5. Salmon, trout and sardines

A study published in the journal Gut found that colorectal cancer patients who consumed enough omega-3 fats from fish such as salmon, trout and sardines lowered their risk of death. Omega 3 fats can help stop the growth of cancer cells and further kill colon cancer cells.

6. Walnuts

Walnuts are high in fiber and omega-3 fatty acids in the form of alpha-linolenic acid. Some studies have shown that walnuts can strengthen the intestines and reduce the risk of colon cancer.

7. Yogurt

According to a study published in the international journal ≪Frontiers in Nutrition≫, fermented dairy products such as yogurt lower the risk of colon cancer. It is best to eat dairy products directly, but you can also take a probiotic supplement.

foods that are bad for the colon

The American Cancer Society (ACS) points out that red meat, such as beef, pork, and lamb, and processed foods, such as hot dogs and bacon, may increase the risk of colon cancer. If possible, it is good to consume animal protein, such as chicken and duck meat.

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