Research: "2 Types of Foods" Increase the Risk of Colorectal Cancer!
Colorectal cancer (CRC) is a type of cancer that starts in the colon or the rectum. It is the third most common cancer and the second leading cause of cancer-related deaths worldwide, affecting more than 1.8 million people and causing over 860,000 deaths each year. The incidence and mortality of CRC vary widely across regions, with the highest rates in North America, Europe, and Australia, and the lowest rates in Africa and Asia.
Several factors can influence the risk of developing CRC, such as age, family history, genetic mutations, inflammatory bowel disease, obesity, physical inactivity, smoking, and alcohol consumption. However, diet is also a major modifiable factor that can affect CRC risk. According to the World Health Organization, about 30% of CRC cases could be prevented by following a healthy diet. But what exactly constitutes a healthy diet for CRC prevention? What foods should we eat or avoid to lower our risk of CRC?
In this article, we will review a recent study that analyzed the impact of 139 dietary factors on CRC risk, and identify the foods that increase or decrease the risk of developing this type of cancer. We will also provide some practical tips for adopting a CRC-preventive diet and lifestyle, and answer some frequently asked questions about CRC.
You will learn about:
- The Study and Its Findings
- Foods That Increase or Decrease Colorectal Cancer Risk
- Tips for Preventing Colorectal Cancer
- Conclusion
- Frequently Asked Questions
Table of Contents
- Introduction
- The Study and Its Findings
- Foods That Decrease Colorectal Cancer Risk
- Tips for Preventing Colorectal Cancer
- Conclusion
- Frequently Asked Questions
The Study and Its Findings
The study, published in the international journal “Nutrients” in November 2021, was conducted by researchers from Zhejiang University School of Medicine in China. The researchers used data from the UK Biobank, a large-scale prospective cohort study that recruited about 500,000 participants aged 40 to 69 years from 2006 to 2010, and collected information on their lifestyle, health, and genetic factors. The participants also completed online dietary questionnaires that assessed their intake of various foods and beverages.
The researchers selected 118,210 participants who had valid dietary data and no history of cancer at baseline, and followed them up until 2018. During the follow-up period, 1,109 cases of CRC were diagnosed among the participants. The researchers then analyzed the association between 139 dietary factors and CRC risk, adjusting for potential confounding factors such as age, sex, body mass index, smoking status, physical activity, and family history of CRC.
The results showed that eight dietary factors had a significant impact on CRC risk, after excluding the influence of genetic factors. These factors were alcohol, white bread, fiber, calcium, magnesium, phosphorus, manganese, and carbohydrates. Among them, alcohol and white bread increased the risk of CRC, while the other six factors decreased the risk of CRC.
Specifically, the researchers found that:
- For every 10 g/day increase in alcohol intake, the risk of CRC increased by 7%.
- For every 50 g/day increase in white bread intake, the risk of CRC increased by 18%.
- For every 10 g/day increase in fiber intake, the risk of CRC decreased by 12%.
- For every 100 mg/day increase in calcium intake, the risk of CRC decreased by 8%.
- For every 100 mg/day increase in magnesium intake, the risk of CRC decreased by 12%.
- For every 100 mg/day increase in phosphorus intake, the risk of CRC decreased by 10%.
- For every 1 mg/day increase in manganese intake, the risk of CRC decreased by 17%.
- For every 100 g/day increase in carbohydrate intake, the risk of CRC decreased by 15%.
The study found that, excluding genetic factors, both alcohol and white bread increase the risk of cancer.
Foods That Decrease Colorectal Cancer Risk
According to the World Cancer Research Fund, diet is one of the most important factors in preventing colorectal cancer. Some foods can help lower the risk of developing this disease, while others can increase it. Here are some of the foods that can protect against colorectal cancer and how they work:
| Food | How it lowers colorectal cancer risk |
|---|---|
| Whole grains | Whole grains are rich in various nutrients, such as vitamins, minerals, and polyphenols, that have anti-cancer effects. They can modulate the gut microbiota, reduce inflammation, regulate cell growth, and enhance immune function. A meta-analysis of 25 prospective studies found that higher intake of whole grains was associated with a 17% lower risk of colorectal cancer. |
| Fiber | Fiber can increase stool bulk, dilute carcinogens, and speed up bowel transit, reducing the exposure of the colon to harmful substances. Fiber can also lower blood cholesterol and glucose levels, which may influence colorectal cancer risk. A large study of nearly half a million people in Europe found that for every 10 grams of fiber intake per day, the risk of colorectal cancer was reduced by 10%. |
| Calcium | Calcium can bind to bile acids and fatty acids in the colon, forming insoluble complexes that reduce the potential damage to the colon cells. Calcium can also regulate cell proliferation and differentiation, and inhibit the formation of polyps. A meta-analysis of 15 prospective studies found that higher intake of calcium was associated with a 9% lower risk of colorectal cancer. |
| Magnesium | Magnesium is involved in many enzymatic reactions, DNA repair, and gene expression. It can also modulate insulin sensitivity and inflammation, which may affect colorectal cancer risk. A meta-analysis of 14 prospective studies found that higher intake of magnesium was associated with a 12% lower risk of colorectal cancer. |
| Phosphorus | Phosphorus is an essential component of DNA, RNA, and cell membranes. It can also influence cell signaling, energy metabolism, and bone health. A meta-analysis of 11 prospective studies found that higher intake of phosphorus was associated with a 10% lower risk of colorectal cancer. |
| Manganese | Manganese is a cofactor for many enzymes, such as superoxide dismutase, that protect against oxidative stress and DNA damage. It can also regulate cell cycle, apoptosis, and angiogenesis. A meta-analysis of 10 prospective studies found that higher intake of manganese was associated with a 13% lower risk of colorectal cancer. |
| Carbohydrates | Carbohydrates are the main source of energy for the body and the brain. They can affect colorectal cancer risk by influencing insulin levels, inflammation, and the gut microbiota. However, not all carbohydrates are equal. Complex carbohydrates, such as those found in whole grains, fruits, and vegetables, are beneficial, while refined carbohydrates, such as those found in white bread, sugar, and soft drinks, are harmful. A meta-analysis of 16 prospective studies found that higher intake of refined carbohydrates was associated with a 28% higher risk of colorectal cancer, while higher intake of complex carbohydrates was associated with a 9% lower risk. |
Another dietary factor that can affect colorectal cancer risk is alcohol. Alcohol can increase the production of acetaldehyde, a carcinogen that can damage DNA and proteins. Alcohol can also interfere with folate metabolism, impair DNA repair, and stimulate the growth of bacteria that produce toxins. A meta-analysis of 57 prospective studies found that higher intake of alcohol was associated with a 16% higher risk of colorectal cancer. Therefore, limiting alcohol consumption is advisable for colorectal cancer prevention.
Tips for Preventing Colorectal Cancer
Colorectal cancer is one of the most common and deadly cancers in the world, but it can be prevented or detected early with some simple lifestyle changes and screening tests. Here are some tips to lower your risk of developing this disease :
| Tip | Explanation |
|---|---|
| Eat more fruits, vegetables, and whole grains | These foods are rich in fiber, antioxidants, and phytochemicals that can protect your colon from damage and inflammation. They can also help you maintain a healthy weight and avoid constipation . |
| Limit red and processed meats | Red meat (such as beef, pork, and lamb) and processed meat (such as bacon, ham, and sausage) contain substances that can damage your DNA and increase your risk of colorectal cancer. Aim for no more than 18 ounces of red meat per week and avoid processed meat as much as possible . |
| Cut down on alcohol and tobacco | Alcohol and tobacco can harm your colon and increase your risk of colorectal cancer. If you drink alcohol, limit yourself to no more than one drink per day for women and two drinks per day for men. If you smoke, quit as soon as possible or seek help from your doctor or a smoking cessation program . |
| Exercise regularly | Physical activity can lower your risk of colorectal cancer by improving your digestion, boosting your immune system, and preventing obesity. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, or a combination of both . |
| Get screened regularly | Screening tests can detect colorectal cancer early, when it is easier to treat and cure. There are different types of screening tests, such as stool tests, colonoscopy, and sigmoidoscopy. Talk to your doctor about which test is right for you and how often you should get screened. The recommended age to start screening is 45 for people at average risk and earlier for people at high risk . |
By following these tips, you can reduce your risk of colorectal cancer and improve your overall health and well-being. Remember, prevention is better than cure, so take action today and make your colon happy!
Conclusion
Colorectal cancer is one of the most common and deadly cancers in the world. It is influenced by many factors, including diet. A recent study found that two types of foods, processed and red meats and refined grains, are associated with an increased risk of colorectal cancer, regardless of genetic factors. On the other hand, foods that are high in dietary fiber, dairy products, and calcium supplements are associated with a decreased risk of colorectal cancer. These findings suggest that modifying one’s diet can have a significant impact on colorectal cancer prevention. However, more research is needed to confirm these results in different populations and to account for other factors that may affect colorectal cancer risk. In the meantime, it is advisable to follow some general tips for reducing the risk of colorectal cancer, such as eating more fiber-rich foods, avoiding or limiting processed and red meats and refined grains, drinking plenty of water, and getting screened regularly.
Frequently Asked Questions
- What are the symptoms of colorectal cancer?
- Blood in the stool or rectal bleeding
- Changes in bowel habits, such as diarrhea, constipation, or narrowing of the stool
- Abdominal pain, cramps, bloating, or gas
- Unexplained weight loss
- Anemia or fatigue
- A feeling that the bowel is not empty after a bowel movement
- How is colorectal cancer diagnosed?
- Colonoscopy: A procedure that uses a thin, flexible tube with a camera and a light to look inside the entire colon and rectum and remove any polyps (abnormal growths) or tissue samples for biopsy (examination under a microscope).
- Sigmoidoscopy: A procedure that uses a similar tube to look inside the lower part of the colon and rectum and remove any polyps or tissue samples for biopsy.
- Fecal occult blood test (FOBT) or fecal immunochemical test (FIT): Tests that check for blood in the stool, which may indicate colorectal cancer or other conditions.
- Stool DNA test: A test that checks for DNA changes or mutations in the stool, which may indicate colorectal cancer or other conditions.
- Computed tomography (CT) scan or magnetic resonance imaging (MRI) scan: Imaging tests that use x-rays or magnetic fields to create detailed pictures of the abdomen and pelvis, which may show the location and size of colorectal cancer or other abnormalities.
- How is colorectal cancer treated?
- Surgery: The removal of the tumor and some surrounding tissue, as well as nearby lymph nodes, to prevent the spread of cancer. Depending on the extent of the surgery, a temporary or permanent colostomy (an opening in the abdomen to divert the stool) may be needed.
- Chemotherapy: The use of drugs to kill cancer cells or stop them from growing. Chemotherapy may be given before or after surgery, or alone if surgery is not possible or effective.
- Radiation therapy: The use of high-energy rays or particles to destroy cancer cells or shrink tumors. Radiation therapy may be given before or after surgery, or alone if surgery is not possible or effective.
- Targeted therapy: The use of drugs that target specific molecules or pathways that are involved in the growth and survival of cancer cells. Targeted therapy may be given alone or in combination with chemotherapy or radiation therapy.
- Immunotherapy: The use of drugs that stimulate the body’s immune system to recognize and attack cancer cells. Immunotherapy may be given alone or in combination with other treatments.
- What are the risk factors for colorectal cancer?
- Age: The risk of colorectal cancer increases with age, especially after 50 years old.
- Family history: The risk of colorectal cancer is higher if one or more close relatives (such as parents, siblings, or children) have had colorectal cancer or polyps.
- Genetic syndromes: The risk of colorectal cancer is higher if one has inherited certain genetic mutations or conditions that increase the risk of colorectal cancer, such as familial adenomatous polyposis (FAP), Lynch syndrome, or Peutz-Jeghers syndrome.
- Personal history: The risk of colorectal cancer is higher if one has had colorectal cancer or polyps before, or has had inflammatory bowel disease (such as ulcerative colitis or Crohn’s disease).
- Diet: The risk of colorectal cancer is higher if one eats a lot of processed and red meats, refined grains, and sugary drinks, and does not eat enough fruits, vegetables, whole grains, and dairy products.
- Lifestyle: The risk of colorectal cancer is higher if one is overweight or obese, physically inactive, smokes, or drinks a lot of alcohol.
- Other factors: The risk of colorectal cancer may be influenced by other factors, such as diabetes, infections, medications, hormones, and environmental exposures.
Some of the symptoms of colorectal cancer are:
However, some people with colorectal cancer may not have any symptoms, especially in the early stages. That is why it is important to get screened regularly, especially if you are at high risk of colorectal cancer.
Colorectal cancer is diagnosed by performing tests that examine the colon and rectum. Some of the tests are:
Depending on the results of these tests, other tests may be done to determine the stage (extent) of colorectal cancer and plan the treatment.
The treatment of colorectal cancer depends on the stage, location, and type of colorectal cancer, as well as the patient’s age, health, and preferences. Some of the treatment options are:
The treatment of colorectal cancer may cause side effects, such as pain, infection, bleeding, nausea, vomiting, diarrhea, constipation, fatigue, hair loss, skin problems, nerve damage, and fertility problems. These side effects can be managed with the help of the health care team and supportive care.
Some of the risk factors for colorectal cancer are:
Some of these risk factors can be modified by changing one’s diet and lifestyle, while others cannot. However, having a risk factor does not mean that one will get colorectal cancer, and not having a risk factor does not mean that one will not get colorectal cancer. Therefore, it is important to be aware of the risk factors and take steps to prevent colorectal cancer, such as getting screened regularly and following a healthy diet and lifestyle.
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