Colorectal cancer is the third most common cancer diagnosed in men and the second in women. But experts say a simple tool for protection lies in dietary choices.
Colorectal cancer, or colon cancer, is a frequently diagnosed cancer that often doesn’t receive enough attention. While it primarily affects those over 50, doctors are observing a concerning rise in cases among younger individuals. This has led to increased study of the role of diet, particularly the gut microbiome, in preventing the development of cancerous cells in the colon. Understanding these connections is crucial for improving preventative health strategies.
Dr. Neelendu Dey, a gastroenterologist and professor at the Fred Hutchinson Cancer Center in Seattle – a leading cancer research institution – is focusing his operate on this very topic. In Business Insider, he shared his own dietary habits for maintaining gut health and reducing his risk of colon cancer. His approach isn’t about strict dieting, but rather prioritizing foods that support a balanced gut microbiome. “The morning starts with simple cereals with soy milk, to which I add fresh fruit. Other days, I prepare oatmeal with raspberries, granola and a touch of brown sugar, accompanied by an oat milk latte. When I have more time, especially on weekends, I make banana and blueberry pancakes for my kids, or French toast drizzled with tangerine juice.”
Throughout the rest of the day, his meals center around plant-based foods rich in fiber. Lunch might include a half-turkey sandwich with roasted vegetables, a papaya salad, or a chickpea curry made with fresh produce. Dinner could be a Pad Spot Ew (a Thai vegetarian dish) or lentil dhal with spinach and other vegetables. These foods provide diverse fibers that nourish gut bacteria, which then produce protective compounds for the colon lining, including short-chain fatty acids. Dr. Dey’s preferred food group is a family of plant fibers, such as lentils, oats, and berries, which are essential for colon protection.
His snacks follow a similar pattern. “A banana before a soccer game, plums, a handful of blueberries, strips of dried mango”, he explains. He sometimes enjoys yogurt as well. Like everyone, he occasionally indulges in a slice of chocolate cake after a conference or fries during a night out with friends.
It’s critical to note that his diet is largely plant-based, without excluding eggs or fish. The goal isn’t to eliminate these foods, but to limit red meats and ultra-processed products, as regular consumption increases the risk of colorectal cancer. The gastroenterologist also emphasizes moderation with alcohol, which can damage the colon’s lining. For him, the key isn’t a miracle food, but a varied diet rich in fiber and minimally processed, adopted long-term.
