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15 Foods That Help Prevent Colon Cancer and Obesity Caused By An Inflammation Promoting Diet

The Department of Health and Human Services, in the Centers for Disease Control and Prevention, Atlanta (GA) and the National Cancer Institute; 2015, states that colorectal cancer is the second leading cause of cancer-related deaths in America and the third most common cancer in men and women.(1)

In our gut, we have gut microbiota (formerly known as gut flora) – the microbe population that lives in our gut. Our gut microbiota contains trillions of microorganisms from thousands of different types of bacteria. Our gut microbiota can weigh up to 2 kg! Each of us has its own unique and special microbiota template. Our microbiota functions to ensure the proper functioning of the digestion of our food, especially food that the stomach and small intestine cannot digest. Microbiota also helps in the production of some vitamins (B and K) and plays an important function in our immune system. Microbiota begins to colonize our gut immediately after birth and evolves as we grow as a result of various environmental influences and our diet. Microbiota adapts to changes in our diet and environment, although in extreme cases of neglect, nutritional deficiencies, stress, and a very sedentary lifestyle, a loss of balance in intestinal microbiota can arise. This loss of balance is linked to health problems such as bowel disorders, inflammatory bowel disease, allergies, obesity and diabetes.

Prebiotics provide nutrition for the good bacteria to help them multiply. Prebiotics include Inulin, Xylo-oligosaccharides, Arabinogalactan, Fructo-oligosaccharides (FOS), Galacto-oligosaccharides (GOS). Prebiotics do not digest in the stomach or small intestine, and are accessible to only good bacteria and not harmful bacteria once the food source reaches the large intestine. Prebiotics encourage the good bacteria to multiply. Prebiotics can also prevent colorectal cancer. In the American Journal of Clinical Nutrition, Wollowski I. 2001 found that the intake of prebiotics was associated with anti-cancer effects, through the detoxification of genotoxins in the intestine. He concluded that “colon cancer, which in a large part of the population is due to somatic mutations that occur during an individual’s lifetime, could be retarded or prevented by preventing these mutations. Lactic acid bacteria and prebiotics that enhance lactic acid bacteria have been shown to deactivate genotoxic carcinogens. In model systems in vitro they have been shown to prevent mutations. DNA damage is prevented and chemopreventive systems can be stimulated in vivo in colon tissues. From a mechanistic point of view offer lactic acid bacteria potential as chemoprotective agents and thus further research is clearly needed to quantify the beneficial effects for human colon cancer prevention.

Harmful microbiota also affects the brain. The toxic metabolic byproducts and inflammatory molecules produced by the harmful bacteria in the gut negatively affect the brain.

Even obesity is linked to harmful microbiota. In a study published in the journal Diabetes in 2007, Cani et al identified that harmful bacteria produce toxins called lipopolysaccardies (LPS) that trigger inflammation as well as insulin resistance and thus promote weight gain.

Prebiotics occur naturally in various plant-based foods. By consuming the following foods, you will reduce your risk of colon cancer and obesity caused by excessive inflammation that foods promote:

Onions and leeks, garlic, oats, asparagus, Jerusalem artichokes, artichokes, chicory root, whole grains, soybeans and other legumes, beans, plums, bananas and black grapes, such as raisins, as well as fresh honey, nuts, seeds.

The best foods to avoid are those foods that provide nourishment for the “harmful” bacteria: sugar, processed foods, animal fat, and animal protein. By only taking antibiotics when necessary and reducing acid blockers and the intake of anti-inflammatory drugs that change microbiota for the worse, you will reduce your risk of colon cancer and other diseases and disorders.

Reference:

(1) United States Cancer Statistics: 1999-2012 Incidence and Mortality Web-based report.

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