While low-carb, keto diets may be popular for whitling your waistline, omitting high-fiber fruit, beans, and grains is bad news for your bowels.
Two recent studies out of Flinders University note a surprising bump in the number of people under 50 getting diagnosed with bowel cancer. Limited fiber intake is part of the problem.
Previous research also notes a diet full of fruits, vegetables, whole grains, fish, beans, and dairy may be protective against gastrointestinal cancer such as bowel cancer. It may improve the outcomes of these conditions.
Senior author Dr Yohannes Melaku from Flinders Health and Medical Research Institute (FHMRI) states, "We've identified many direct links between poor diet choices and digestive cancers".
He notes, “We found that a diet high in healthy fats and vegetables while limiting the consumption of sugars and alcohol could potentially reduce the risk of bowel and other cancers. Unhealthy dietary patterns, marked by high consumption of red and processed meats, fast foods, refined grains, alcohol, and sugary beverages, present a worrying relationship with an increased risk of GI cancers.”
High-fiber foods like fruits and vegetables support the growth of healthy gut bacteria that may reduce inflammation. Focusing on fiber and healthy fats should be emphasized in everyone’s diet.
The authors further note that diet changes can impact the prevention or delay of some diseases, more clinical trials are necessary to evaluate the effect of diet on cancer. Diet is just one factor in a person’s health and well-being.
Cancers of the bowel including esophageal cancer, stomach, pancreas, small bowel, colon, rectum, and anus represent 1 in 4 cancer cases and 1 out of 3 deaths due to cancer globally.
"As awareness around bowel cancer grows, our research serves as a timely reminder of the power of nutrition in disease prevention. By adhering to healthy eating practices, we can take proactive steps in safeguarding our long-term health," says Dr Melaku.
"With the growing number of digestive cancers, such as bowel cancer, being diagnosed worldwide, and increasingly in people under 50 years old, it's time for action to protect people's digestive health."
The results of these studies reinforce the World Cancer Research Fund (WCRF) and American Institute for Cancer Research (AICR) guidelines that recommend a diet rich in whole grains, fruits, vegetables, and beans while reducing red and processed meat, sugar-sweetened beverages, and ultra-processed foods.
"Our findings not only reinforce established guidelines but also highlight dietary choices that can proactively protect against this disease such as upping your fiber intake," says Dr Melaku.
"Having a healthy diet is one of the simplest ways to improve our overall health and reduce the risk of diseases including cancers.
"Our studies demonstrate that nutrition education and promoting healthy eating patterns could be pivotal in reducing GI cancer risks and improving patient outcomes," Dr Melaku adds.
Although these studies are hopeful, more research is necessary with greater emphasis on nutrition in clinical settings using nutritional biomarkers. This will show the relationship between GI cancer and diet much better.
Below are tips to reduce your clients’ risks of GI cancer:
· Discourage extreme fad diets that avoid the intake of fruit, beans, whole grains and other carbohydrates.
· Include beans or lentils in your diet at least 3 times per week. Use beans in soup, salad, or side dishes.
· Eat fruit in its whole form-fresh or unsweetened frozen. Choose a variety of fruit daily.
· Include more leafy green vegetables, onions, garlic, and cruciferous vegetables in your diet like broccoli, Brussels sprouts, cabbage, kale, spinach, and other greens.
· Enjoy whole grains regularly including rolled oats, whole grain breads, cereals, crackers, pasta, brown rice, quinoa, farro, barley, and whole grain couscous.
· Drink plenty of water to prevent constipation. At a minimum, aim for 16 oz. of water with each meal. Increase water intake when you’re physically active.
· Avoid sugar-sweetened beverages including soda, sports drinks, sweetened tea, fruit punch, and the like.
· Reduce intake of ultra-processed meat and red meat. Limit bacon, sausage, deli meat, etc.
· Limit intake of ultra-processed frozen meals, pizza, and snack items like chips, cookies, and pastries.
· Cut back on fast food- especially fried foods, red meat, and high-fat desserts.
Lisa Andrews, MEd, RD, LD
References:
Zegeye Abebe, Molla Mesele Wassie, Phuc D. Nguyen, Amy C. Reynolds, Yohannes Adama Melaku. Association of dietary patterns derived by reduced-rank regression with colorectal cancer risk and mortality. European Journal of Nutrition, 2024; 64 (1) DOI: 10.1007/s00394-024-03513-9
Zegeye Abebe, Molla Mesele Wassie, Tefera Chane Mekonnen, Amy C Reynolds, Yohannes Adama Melaku. Difference in Gastrointestinal Cancer Risk and Mortality by Dietary Pattern Analysis: A Systematic Review and Meta-Analysis. Nutrition Reviews, 2024; DOI: 10.1093/nutrit/nuae090
Lisa Andrews, MEd, RD, LD, is a registered dietitian and owner of Sound Bites Nutrition in Cincinnati. She shares her clinical, culinary, and community nutrition knowledge through cooking demos, teaching, and freelance writing. Lisa is a regular contributor to Food and Health Communications and Today’s Dietitian and is the author of the Healing Gout Cookbook, Complete Thyroid Cookbook, and Heart Healthy Meal Prep Cookbook. Her line of food pun merchandise, Lettuce beet hunger, supports those suffering food insecurity in Cincinnati. For more information,
Alarming rates of GI cancer in those under 50 related to poor diet
While low-carb, keto diets may be popular for whitling your waistline, omitting high-fiber fruit, beans, and grains is bad news for your bowels.
Two recent studies out of Flinders University note a surprising bump in the number of people under 50 getting diagnosed with bowel cancer. Limited fiber intake is part of the problem.
Previous research also notes a diet full of fruits, vegetables, whole grains, fish, beans, and dairy may be protective against gastrointestinal cancer such as bowel cancer. It may improve the outcomes of these conditions.
Senior author Dr Yohannes Melaku from Flinders Health and Medical Research Institute (FHMRI) states, "We've identified many direct links between poor diet choices and digestive cancers".
He notes, “We found that a diet high in healthy fats and vegetables while limiting the consumption of sugars and alcohol could potentially reduce the risk of bowel and other cancers. Unhealthy dietary patterns, marked by high consumption of red and processed meats, fast foods, refined grains, alcohol, and sugary beverages, present a worrying relationship with an increased risk of GI cancers.”
High-fiber foods like fruits and vegetables support the growth of healthy gut bacteria that may reduce inflammation. Focusing on fiber and healthy fats should be emphasized in everyone’s diet.
The authors further note that diet changes can impact the prevention or delay of some diseases, more clinical trials are necessary to evaluate the effect of diet on cancer. Diet is just one factor in a person’s health and well-being.
Cancers of the bowel including esophageal cancer, stomach, pancreas, small bowel, colon, rectum, and anus represent 1 in 4 cancer cases and 1 out of 3 deaths due to cancer globally.
"As awareness around bowel cancer grows, our research serves as a timely reminder of the power of nutrition in disease prevention. By adhering to healthy eating practices, we can take proactive steps in safeguarding our long-term health," says Dr Melaku.
"With the growing number of digestive cancers, such as bowel cancer, being diagnosed worldwide, and increasingly in people under 50 years old, it's time for action to protect people's digestive health."
The results of these studies reinforce the World Cancer Research Fund (WCRF) and American Institute for Cancer Research (AICR) guidelines that recommend a diet rich in whole grains, fruits, vegetables, and beans while reducing red and processed meat, sugar-sweetened beverages, and ultra-processed foods.
"Our findings not only reinforce established guidelines but also highlight dietary choices that can proactively protect against this disease such as upping your fiber intake," says Dr Melaku.
"Having a healthy diet is one of the simplest ways to improve our overall health and reduce the risk of diseases including cancers.
"Our studies demonstrate that nutrition education and promoting healthy eating patterns could be pivotal in reducing GI cancer risks and improving patient outcomes," Dr Melaku adds.
Although these studies are hopeful, more research is necessary with greater emphasis on nutrition in clinical settings using nutritional biomarkers. This will show the relationship between GI cancer and diet much better.
Below are tips to reduce your clients’ risks of GI cancer:
· Discourage extreme fad diets that avoid the intake of fruit, beans, whole grains and other carbohydrates.
· Include beans or lentils in your diet at least 3 times per week. Use beans in soup, salad, or side dishes.
· Eat fruit in its whole form-fresh or unsweetened frozen. Choose a variety of fruit daily.
· Include more leafy green vegetables, onions, garlic, and cruciferous vegetables in your diet like broccoli, Brussels sprouts, cabbage, kale, spinach, and other greens.
· Enjoy whole grains regularly including rolled oats, whole grain breads, cereals, crackers, pasta, brown rice, quinoa, farro, barley, and whole grain couscous.
· Drink plenty of water to prevent constipation. At a minimum, aim for 16 oz. of water with each meal. Increase water intake when you’re physically active.
· Avoid sugar-sweetened beverages including soda, sports drinks, sweetened tea, fruit punch, and the like.
· Reduce intake of ultra-processed meat and red meat. Limit bacon, sausage, deli meat, etc.
· Limit intake of ultra-processed frozen meals, pizza, and snack items like chips, cookies, and pastries.
· Cut back on fast food- especially fried foods, red meat, and high-fat desserts.
Lisa Andrews, MEd, RD, LD
References:
Zegeye Abebe, Molla Mesele Wassie, Phuc D. Nguyen, Amy C. Reynolds, Yohannes Adama Melaku. Association of dietary patterns derived by reduced-rank regression with colorectal cancer risk and mortality. European Journal of Nutrition, 2024; 64 (1) DOI: 10.1007/s00394-024-03513-9
Zegeye Abebe, Molla Mesele Wassie, Tefera Chane Mekonnen, Amy C Reynolds, Yohannes Adama Melaku. Difference in Gastrointestinal Cancer Risk and Mortality by Dietary Pattern Analysis: A Systematic Review and Meta-Analysis. Nutrition Reviews, 2024; DOI: 10.1093/nutrit/nuae090
Lisa Andrews, MEd, RD, LD, is a registered dietitian and owner of Sound Bites Nutrition in Cincinnati. She shares her clinical, culinary, and community nutrition knowledge through cooking demos, teaching, and freelance writing. Lisa is a regular contributor to Food and Health Communications and Today’s Dietitian and is the author of the Healing Gout Cookbook, Complete Thyroid Cookbook, and Heart Healthy Meal Prep Cookbook. Her line of food pun merchandise, Lettuce beet hunger, supports those suffering food insecurity in Cincinnati. For more information,
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