While the exact reasons for the rise in colorectal cancer among younger adults are still unknown, Dr. Partha Nandi, MD, FACP, a gastroenterologist with Mayo Clinic and the author of Heal Your Gut, Save Your Brain, says that diet is likely a major factor.
Dr. Nandi explains that when the gut microbiome is disrupted, it creates an environment where disease can form, including cancer. “Cancer is an overgrowth of tissue in the body. If the immune system is intact, it can [help] protect against cancer. But if the immune system is compromised because of a nutrient-poor diet, it can’t do this,” he reveals, adding that most of the body’s immune system is located in the gut.
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How Diet Can Impact Your Cancer Risk
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He explains that the bacteria that make up the gut microbiome are constantly changing. This means that if you change your diet habits to be healthier, you’ll start reaping the health benefits rather quickly. “Your gut microbiome can change within weeks,” he adds.
To maintain a thriving gut microbiome, Dr. Nandi says that he focuses on eating whole foods instead of ultraprocessed ones. He prioritizes fiber-rich foods, such as fruits, vegetables, whole grains and plant-based proteins. He also regularly eats fermented foods, which help increase the good bacteria in the gut. “Every culture has fermented foods, such as kefir, kimchi, sauerkraut or pickles,” he tells Parade.
What does prioritizing a healthy gut microbiome look like? Here, Dr. Nandi shares what he eats on an average day.
Instead of topping his yogurt with the same fruit every day, he switches it up. For example, one day, he’ll top it with blueberries and the next with pineapple. Dr. Nandi explains that eating a wide range of nutrient-rich foods is better for gut health than eating the same healthy food every single day. Regardless of which fruit he chooses, it’s a good source of fiber, a crucial nutrient for gut health.
Related: 'I'm a Registered Dietitian—This Is What I Do Every Day For My Gut Health'
Lunch
As for what he eats, Dr. Nandi shares that he pretty much always has a big salad, but he varies the ingredients. Remember: Diversity is crucial for gut health. “I like microgreens and chickpeas. I like eggs, so I’ll have hard-boiled eggs in my salad about half the time. I often put salmon and quinoa in it,” he says.
Dr. Nandi likes to keep his dinners simple. “Typically, I start with vegetables, such as broccoli or cauliflower. For protein, I eat chicken, fish or a plant-based protein source,” he tells Parade.
Something Dr. Nandi doesn’t typically have with his dinner is soda or alcohol. Both drinks, he warns, are major gut disruptors.
Sleep
Scientific research backs this up, showing that consistently not getting enough sleep is associated with a higher risk of hypertension, diabetes, obesity, depression, heart attack and stroke.
Final Takeaways
Food is also about enjoyment, so it’s important to eat what you like the taste of. As long as the foods you choose are made by nature and not factories, you’ll be lowering your risk of colorectal cancer in the process.
Related: The Best Carb for Aging and Gut Health, According to Dietitians
Sources
Colorectal Cancer Rates Are Skyrocketing in Young Adults—Is Your Lifestyle Putting You At Risk? Cancer Research Institute Dr. Partha Nandi, MD, FACP, gastroenterologist with Mayo Clinic and the author of Heal Your Gut, Save Your BrainExtent and Health Consequences of Chronic Sleep Loss and Sleep Disorders. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. National Library of MedicineHence then, the article about i m a gastroenterologist here s what i eat to help prevent colon cancer was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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