While bowel cancer represents a daunting prospect, research continues to suggest that your risk of the potentially deadly condition is modifiable.
One of the strongest weapons you can add to your arsenal of protection against this type of cancer is a healthy diet.
Fortunately, a gastroenterologist has revealed eight powerful plant foods that could do this with gusto.
Dr Joseph Salhab took to his TikTok to list the high-antioxidant foods packed with fibre and prebiotics to keep your stomach healthy.
Antioxidants found in fruits and vegetables help to delay or even prevent cell damage, contributing to a lower risk of all types of cancers.
According to Bowel Cancer UK, fibre is another important part of a bowel healthy diet as it keeps everything moving easily through your digestive system.
When it comes to prebiotics that stimulate healthy gut bacteria, the research is only beginning to emerge.
But a review of current studies, published in the journal Frontiers in Immunology, suggests that a healthy gut microbiome could be crucial because the colorectal region is a site where changes in the gut microbiota can influence the organs directly.
The researchers penned that bowel cancer is considered to be affected by the gut microbiome more than other tumours. What’s more, studies of the gut microbiome revealed that an imbalance in bacterial composition within the gut occurred more frequently in people with bowel cancer than in healthy people.
This could suggest that strengthening your gut with prebiotics and fermented foods could help, but further research is currently needed.
With all that in mind, the doctor recommended the following eight foods.
1. Apples
Dr Salhab explained that the crunchy fruits are an “incredible prebiotic”, and they also add fibre to your diet which helps to lower your risk of bowel cancer.
2. Cranberries
Packed with “unique antioxidants”, the tart small foods can help increase your beneficial gut bacteria.
3. Pomegranate
Pomegranate contains a potent antioxidant, known as ellagic acid, which offers “anti-cancer properties”, according to the gastroenterologist.
4. Raspberries
The red berries can not only add fibre to your diet, but also vitamin C and powerful plant compounds, ellagitannins and urolithins.
5. Beets
Rich in antioxidants that have anti-cancer properties, known as carotenoids, the humble beetroot could also help reduce your risk of bowel cancer.
6. Cherries
Cherries are another red fruit that hides high levels of potent plant compounds like anthocyanins and polyphenols that can benefit your stomach.
7. Strawberries
The next fruit Dr Salhab recommended are strawberries thanks to their content of vitamin C and plant compounds like phenols.
8. Tomatoes
The last article on the list of red foods to lower your risk of bowel cancer is tomatoes. The doctor penned: “Tomato-based salsas can add pre-biotics and [an antioxidant called] lycopene into your diet.”
