15 Foods That Help Prevent Colon Cancer and Obesity Caused By An Inflammation Promoting Diet

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15 Foods That Help Prevent Colon Cancer and Obesity Caused By An Inflammation Promoting Diet

The Department of Health and Human Services, in the Centers for Disease Control and Prevention, Atlanta (GA) and the National Cancer Institute; 2015, state that colorectal cancer is the second leading cause of cancer-related deaths in America and the third most common cancer in men and women.

Source: United States Cancer Statistics: 1999–2012 Incidence and Mortality Web-based Report.

In our gut, we have gut microbiota (also known as gut flora) – the microbe population living in our intestines. Our gut microbiota contains trillions of microorganisms from thousands of different types of bacterium. Our intestinal microbiota can weigh up to 2 kg! Each and every one of us has their own unique and individual microbiota template. Our microbiota functions to ensure the proper digestive functioning of our foods, especially foods that the stomach and small intestine have not been able to digest. Microbiota also helps with the production of some vitamins (B and K) and plays an important function in our immune system. Microbiota begins colonizing our intestine right after birth and evolves as we grow as a result of different environmental influences and our diet. Microbiota adapts to changes in our diet and environment although in extreme cases of neglect, nutritional deficiencies, stress, and a very sedentary lifestyle, a loss of balance in gut microbiota may arise. This loss of balance is linked to health problems such as bowel disorders, inflammatory bowel disease, allergies, obesity, diabetes, and cancer.

Prebiotics provide nourishment for the good bacteria to help them multiply. Prebiotics include Inulin, Xylo-oligosaccharides, Arabinogalactan, Fructo-oligosaccharides (FOS), Galacto-oligosaccharides (GOS). Prebiotics do not digest in the stomach or small intestine, and are accessible to only good bacteria and not to the harmful bacteria once the food source reaches the large intestine. Prebiotics stimulate the good bacteria to multiply. Prebiotics can also prevent colorectal cancer. In the American Journal of Clinical Nutrition, Wollowski I. found that ingestion of prebiotics was associated with anti-cancer effects, through the detoxification of genotoxins in the gut. He concluded that colon cancer, which in a high proportion of the population is due to mutations occurring during the lifetime of an individual, could be retarded or prevented by preventing these mutations.

How can these mutations be prevented? Prebiotics enhance lactic acid bacteria which have been shown to deactivate genotoxic carcinogens. In model systems, they have been shown to prevent mutations. But DNA damage has also been prevented, and chemopreventive systems stimulated in colon tissues inside the body. Lactic acid bacteria offer potential as chemoprotective agents. Further research is clearly needed to quantify the beneficial effects for prevention of human colon cancer.

Prebiotics which enhance lactic acid bacteria occurs naturally in different plant-based foods. By consuming the following foods, you will reduce your risk for colon cancer and obesity caused by excessive inflammatory promoting foods:

  1. Onions and leeks
  2. Garlic
  3. Oats
  4. Asparagus
  5. Jerusalem Artichokes
  6. Artichokes
  7. Chicory Root
  8. Whole Grains
  9. Soybeans and other pods Vegetables and Beans
  10. Plums
  11. Bananas
  12. Black Grapes as well as Raisins
  13. Fresh Honey
  14. Nuts
  15. Seeds

Obesity has also been linked to harmful microbiota. In a study published in the journal Diabetes in 2007, Cani et al. identified that harmful bacteria produce toxins called lipopolysaccharides (LPS) which trigger inflammation as well as insulin resistance thereby promoting weight gain.

Harmful microbiota also affects the brain. The toxic metabolic by-products, and inflammatory molecules produced by the harmful bacteria in the gut adversely affect the brain.

The best foods to avoid are those foods that supply nourishment for the harmful gut bacteria including:

  1. Sugar rich foods
  2. Processed foods
  3. Animal fats and animal protein.

By removing foods that supply nourishment for the harmful gut bacteria from your diet as much as possible and by adding more foods rich in prebiotics (such as the 15 foods mentioned above) which enhance lactic acid bacteria and have chemoprotective qualities, while ensuring you take antibiotics only when necessary and reducing acid blockers and anti-inflammatory medicine uptake (which change microbiota for the worse), you will be reducing your risk of colon cancer as well as many other diseases and disorders.

You may also like my article on the connection between meat and cancer HERE

Check out my article on the 10 best foods for Brain Health and Memory Improvement HERE

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