Nutrition to protect your colorectal health

Colorectal Cancer is the third most common cancer diagnosed in the US. For the past 30 years, colorectal cancer has been on the decline — likely due to better screening and more awareness. But for adults under the age of 50, rates have more than doubled. Though the exact cause is unknown, the role of diet is increasingly being studied as a factor in the increased rate for young adults.

Along with other lifestyle choices such as regular exercise and maintaining a healthy weight, one of the recommended ways to reduce the risk of colon cancer (and other cancers), is eating a diet that supports colon health. Shaye Arluk, oncology dietitian and nutrition coordinator at Sentara Brock Cancer Center, says “Colon cancer is thought to be caused by inflammation in your bowels and gut. We know that ultra-processed foods, fried foods, foods high in sugar like soda and refined carbohydrates, and red meat all cause inflammation to increase in our bodies.”

So how can we reduce or intake of inflammation-causing foods? “Fight inflammation with a colorful plate,” explains Arluk.

She adds, “Multiple colors on your plate coming from fruits, vegetables, and spices are a great first step to fighting disease. Next, choose "brown" carbohydrates like brown rice and whole grain pasta instead of "white" carbs for improved fiber intake. Finally, limit red meat to no more than once a week and try to avoid processed meats completely in your diet.”

Arluk recommends the following steps to improve your nutrition for colon health:

Remember to check the recommended serving size for the foods listed below.

Say “yes!” to fiber

While you’ll often hear to “stay away” from certain foods, in this case, we recommend you wholeheartedly embrace fiber. High fiber from foods rich in whole grains, nuts and seeds, and legumes such as peas, lentils, chickpeas, and dry beans, as well as brown rice and rice bran, has been shown to reduce inflammation and polyp formation.

Beans/Legumes for Colon Health:

• Black beans
• Chickpeas
• Green peas
• Kidney beans
• Lentils
• Soybeans (Edamame)

Whole Grains for Colon Health:

• Barley
• Brown rice/wild rice
• Corn
• Quinoa
• Whole grain Old-fashioned or steel-cut oats
• 100% whole-grain breads

Nuts and Seeds for Colon Health:

• Almonds
• Cashews
• Chia seeds
• Flaxseeds
• Hazelnuts
• Macadamia nuts
• Pecans
• Sesame seeds
• Walnuts

Head to the produce or freezer section:

Another food you can embrace for colon health is unprocessed fruits and vegetables. Try to eat at least five servings a day. Eat fruits and veggies with the skin on when possible to increase your fiber intake. Look for the most natural version of fruits; for example, choose an apple over applesauce. Often, the more processed versions of these foods have added sugar and lower fiber. For a budget-friendly option, the freezer section can be a great place to find cancer-fighting fruits and vegetables.

Look for non-starchy vegetables such as:

• artichokes
• broccoli
• brussels sprouts
• cabbage
• carrots
• cauliflower
• collard/turnip greens
• cucumbers
• lettuce
• kale
• okra
• spinach
• squash and pumpkin
• sweet potatoes

Get “fish-y!”

Try substituting fish or shellfish, ideally twice a week, to lower your cancer risk. Choose fish low in mercury and trim off the skin and fat before cooking. This helps lower your risk of eating unhealthy substances that can be found in fish.

• Atlantic Mackerel
• Crab
• Herring
• Wild salmon (including canned)
• Shrimp
• U.S.-farmed Rainbow Trout

Limit red meat/processed meats

Processed meats and red meat are not good for your colon. Processed meats, including bacon, sausage, hot dogs, and cold cuts, have recently been rated as Group 1 carcinogens (foods that we know may cause cancer). Red meat, including beef or pork, should be limited to no more than 18 ounces (cooked) per week. Try other lean meats like chicken or turkey.

Don’t fear dairy

Sometimes dairy gets a bad reputation, but there’s space for low-fat dairy products in a colon-healthy diet. These foods are a good source of calcium and vitamin D, which are both critical to colon cancer prevention. Choose dairy such as Vitamin-D fortified milk, low-fat cheese, cottage cheese or low-sugar Greek yogurt.

Make it a mocktail

Alcohol use is one of the most important preventable risk factors for cancer. If you choose to drink, the American Cancer Society recommends limiting alcohol to no more than two drinks per day for men and one drink a day for women. (The difference in the amount recommended is based on body size and the way bodies break down alcohol.) It’s easy to make delicious mocktails with Kombucha, fruit flavored sparkling water and a little bit of fruit juice.

Download two colon-healthy recipes Arluk recommends:
• Cherry and Greens Smoothie 
• Tropical Overnight Oats 

Nutrition and colon cancer: The latest research

Shaye Arluk, oncology dietitian and nutrition coordinator at Sentara Brock Cancer Center,
will be speaking on nutrition and colon cancer. There will be two opportunities to participate, one in-person and one online. These events are free and open to the public.

Tuesday, March 26, 12-1 p.m.: In-person in the 3rd-floor conference room at Sentara Brock Cancer Center. This will include a healthy food demo as well.

Thursday, March 28, 12-1 p.m.: The lecture will be repeated via Zoom

Register to participate: 1-800-Sentara and asking to be booked in the lecture (under the Nutrition and the Cancer Journey series) or register online:
• Register for the in-person event on Tuesday, March 26
• Register for the online virtual event on Thursday, March 28