Bowel cancer diet: 3 foods to eat and 3 foods to avoid to reduce risk of cancer

Deborah James discusses 'scary' bowel cancer symptoms

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More than 40,000 Britons are diagnosed with bowel cancer every year in the UK, according to the British Medical Journal (BMJ). Being overweight can put you at increased risk of developing the disease, while eating certain foods can make it less likely. Which three foods should you cut out of your diet today, and which three should you start eating more of?

New research from Bowel Research UK found four in ten Britons are trying to lose weight at the moment.

Keeping your weight under control can reduce your risk of developing bowel cancer, as well as helping you avoid other serious diseases.

According to Bowel Research UK, obesity can increase your risk of developing bowel cancer by as much as 30 percent.

And the type of foods you eat can also increase your risk of bowel cancer.

Dr Lesley Booth, director of research and patient & public involvement at Bowel Research UK, said: “Our research showed 29 percent of the public don’t read food labels, which if they did, would go a long way to helping avoid food groups high in sugars, like sweetened fizzy drinks, or in saturated fats such as pies, cakes, pastries and biscuits.

“Foods high in nitrates such as processed or cured meats like bacon, ham and salami, are also known to carry increased risk for bowel cancer so should be eaten in smaller amounts, and no more than about once a week.”

Which foods are associated with a higher risk of bowel cancer?

Red meat

Red meat includes lamb, beef, goat and pork.

It’s recommended to eat less than 500g of red meat every week, which is around three to four portions depending on your serving size.

Processed meats

Cured or processed meats including bacon, ham, sausages and salami contain preservatives that can be bad for your health.

You should avoid eating processed meats too often and instead eat them as an occasional treat.

Alcohol

Drinking too much alcohol has also been linked to a higher risk of bowel cancer, and can contribute to becoming overweight or obese too.

Excessive alcohol intake has also been linked to other forms of cancer, including liver, breast and oesophageal.

The NHS recommends limiting your alcohol to just 14 units a week.

Which foods should you eat to reduce your risk of bowel cancer?

Dr Lesley Booth said: “Food groups that are generally considered beneficial for good bowel health in the general population are high in fibre like pulses, fresh fruit and most vegetables.

“Lean sources of protein like fish are also healthy options, particularly oily fish like mackerel or salmon, especially if prepared without frying where possible.”

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Vegetables, fruit and wholegrains

These natural foods are high in fibre, which keeps your bowel movements healthy and regular.

Low in calories and high in nutrients, these foods can also help you to lose weight and maintain a healthy size.

Water

Drinking plenty of water is another way to keep your bowel healthy.

You should drink six to eight glasses of water a day, that’s the equivalent of between 1.6 to two litres.

Lean protein

If you’re cutting down on red meat, you can replace it with lean sources of protein such as tofu, fish and chicken.

These protein sources are lower in calories while being high in protein, which keeps you full.

Anyone concerned about their diet or lifestyle should discuss this with a medical professional.

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