5 foods that can prevent bowel cancer and keep your gut healthy, according to a new study

Cancer is one of the most common reasons for the high death rate in several countries. Scientists and researchers are still struggling to find the exact reason for the high incidence of cancer but still, experts have identified lifestyle, dietary and other choices as the leading causes. For example, smoking can increase the risk for lung and mouth cancer which can be severely fatal at times.

However, it all depends on how you keep checks to prevent cancer. For instance, reducing your dairy intake can considerably reduce the risk of bowel cancer. Bowel cancer, also known as colorectal cancer, affects the digestive system of the body, specifically the organs such as the large intestine and the rectum. So it’s essential to maintain the digestive tract of your body.

Dairy is the answer to prevent bowel cancer

Recent studies published in the journal Gut state that eating dairy products can reduce bowel cancer risk. However, the study also concluded that there is no concrete evidence if garlic, onions, fish, tea or coffee, can prevent from causing the disease. To arrive at such a conclusion, researchers analysed clinical trials and reviewed systematic meta-analyses that assessed the impact of dietary and medicinal factors on bowel cancer risk.

The medicinal factors included aspirin, non-steroidal anti-inflammatory drugs (NSAIDs), such as paracetamol and statins, while the dietary factors included vitamins or supplements (magnesium, calcium, folic acid, vitamin A, B, C, E, D, ß-carotene and coffee, tea, fish and omega 3 fatty acids, dairy products, fibre, fruit and vegetables, meat and alcohol.

The results concluded that aspirin is likely to protect against bowel cancer and lowers the risk by between 14 per cent and 29 per cent at doses as low as 75 mg/day, with a dose-response effect reported up to 325 mg/day. By eating dairy products, 13 to 19 per cent of people saw a reduction in the risk of bowel cancer.

5 foods to include in your diet to keep your gut disease-free

Dairy products are not the only food components for better gut health but other foods from other food groups can also help to keep your gut healthy and protect you from unwanted diseases. We have listed a few foods that can keep your digestive system perfect and healthy.

1. Yoghurt

Yoghurt is rich in probiotics, that keeps the good, beneficial bacteria in your gut healthy. This ensures efficient digestion, that ultimately reduces the risk of inflammation or even cancer.

2. Spinach

According to the latest studies, spinach is a good source of magnesium that specifically reduces the risk of bowel cancer. ½ cup spinach contains 78 mg of magnesium. Spinach is also a rich source of many other nutrients, including fibre, which improves digestion.

3. Fruits

Certain fruits such as bananas, mangoes, papaya, etc are super-rich in dietary fibre. Fibre largely helps in digestion and high-fibre food also regulates blood sugar levels keeping them in check. Fibre prevents sugar levels from rising too high at a specific point in time.

4. Almonds
Almonds are one of the healthies options for weight loss. Additionally, they also keep the gut healthy. Rich in magnesium and fibre, almonds help in active food digestion. This vitamin-rich food boosts skin and hair health.

5. Legumes and pulses
Legumes such as rajma or chana are rich in fibre which assist in healthy digestion. However, it’s best to avoid heavy curries with such legumes. Adding them to sandwiches, salads, etc. can be beneficial and tasty as well.

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