For a long time, people believed that eating fruits, vegetables, and dietary fiber supplements could prevent colon and rectum cancer (Colon Cancer).
But did you know? Eating whole grains may be more effective at preventing colorectal cancer than eating fruits or vegetables.
There are two types of fiber, both of which can help prevent colorectal cancer
Compared to other cancers, colorectal cancer is considered very common. In 2020, colorectal cancer was the third leading cause of new cancer cases and the second leading cause of cancer deaths.
Diet is a major cancer-causing factor. For example, eating too few fruits or vegetables, foods high in oil and/or calories, red and processed meats, and alcoholic beverages can all contribute to the cause of cancer. poor Food habits affect 30 to 50 percent on the incidence of colorectal cancer worldwide. Among them, a very small amount of dietary fiber, such as less than 10 grams per dayIt can increase the risk of colorectal cancer by 18%.
Dietary fiber divided into insoluble fiber and water soluble fiber, which have different functions. Insoluble fiber can Stool volume increases, combined with carcinogens and toxins ingested or produced after digestion, shortens the time that stool remains in the intestine, and reduces contact between carcinogens and the intestinal wall.
Water-soluble fiber can be fermented and They are broken down by intestinal bacteria into short-chain fatty acids (SCFA) such as butyrate, propionate and acetate. Short-chain fatty acids boost immunity, prevents inflammatory diseases, enhances the function of the intestinal barrier. Among them, butyrate has antitumor and anti-inflammatory properties and can be used as an energy source for intestinal epithelial (endothelial) cells.
So, what type of fiber is most effective in preventing colorectal cancer? Meta-analysis in 2021 Both types of fiber have been found to be beneficial in preventing colorectal cancer, and they also provide equal protection.
In fact, most whole foods contain both types of dietary fiber, only in varying proportions. Therefore, consuming vegetables, fruits, whole grains, legumes, and nuts can provide these two protective nutrients for the gut.
Grain fiber and colon cancer prevention
There are a lot of foods that contain fiber, so what is the most effective in preventing colon cancer? A large study by the National Cancer Institute found that Whole grains and grain fibres They are most effective in preventing colorectal cancer, especially cancer in the last section of the colon, the rectum.
The study, published in 2020 in the American Journal of Clinical Nutrition, showed that people who ate the highest amount of whole grains had a 16 percent lower risk of developing colorectal cancer compared to those who ate the lowest amount of whole grains.
Furthermore, whole-grain intake was associated with colorectal cancer prevention at all cancer sites (eg, proximal colon, distal colon, and rectum). In particular, the risk of rectal cancer was reduced by 24 percent. The fiber in the cereal also helps reduce the risk of colorectal cancer by 11 percent, and is effective in preventing distal colorectal cancer.
The British Medical Journal published a Meta-analysis of dietary fiber from vegetables, fruits, legumes and other foods. The study found that of all foods, eating whole grains had the clearest association with colorectal cancer risk. In particular, eating three servings of whole grains (90 g) per day can reduce the risk of colorectal cancer by about 20 percent. Additionally, a daily intake of 10 grams of total dietary fiber and grain fiber is also beneficial in preventing colorectal cancer.
Why does eating whole grains have great benefits for preventing colon cancer? Researchers at the National Cancer Institute believe that whole grains contain the bran, germ, and endosperm, which retain the complete soluble and insoluble fiber. Plus, they contain a slew of other nutrients, such as B vitamins, minerals, phenols, antioxidants, and phytoestrogens, all of which can help prevent colon cancer.
Include whole grains Brown rice, millet, corn, oats, buckwheat, barley, wheat, quinoa, rye and sorghum.
percentage of vegetables
In fact, in the oriental heritage dietThere is a concept of health maintenance with grains as basic materials and vegetables as supplements. However, today people eat a lot of vegetables and fruits, which are useful, and do not pay much attention to cereals.
According to many years of clinical experience, Dr. Ting Ming Huang, Physician at the Department of Colorectal Surgery at Hanming Christian Hospital in Taiwan, said that a diet of grains with vegetables is very beneficial in preventing colorectal cancer.
His patients always ask him, “I’ve been eating a lot of vegetables, but how do I still get colon cancer?”
In fact, there are two other problems related to excessive intake of vegetables and fruits.
1. Eat ugly vegetables
Huang noted that people often enjoy choosing good-looking fruits and vegetables when shopping for groceries. However, the better the agricultural produce, the more pesticides it contains. And if it is not cleaned well, people will ingest these toxins.
2. Don’t eat too many vegetables that weigh you down
Eating a lot of vegetables, meaning excessive intake of insoluble fiber, will also increase the burden on the intestines, so that the intestines become fatigued. Consuming a lot of insoluble fiber will increase the amount of stool in the intestines, which can easily lead to constipation, which is a risk factor for colon cancer.
types of rice
When eating rice as a staple food, most people eat white rice with the gluten and germs removed, as it has a better taste. This ends up reducing its nutritional benefit.
Brown rice, which retains these parts, is harder. But you can compromise brain rice with white rice.
However, for people with poor digestion, it is recommended to use white rice as a staple food. White rice is easy to digest and also contains a certain amount of micronutrients and fiber.
According to Huang, in addition to starch, rice also contains soluble fiber, which can help with bowel movements. “Eating rice can lead to soft bowel movements, and the intestines will become healthier.”
Eating grains with vegetables is also in line with the principles of the health maintenance system in traditional Chinese medicine. As he read the Inner Law of the Yellow Emperor, “The five grains serve as food; the five fruits serve to increase; the five pets provide additional benefits; and the five vegetables supplement the food.”
Eating cereals and grains can nourish the body, help strengthen the spleen and stomach, enhance yang energy, and allow food to be completely converted into energy. According to Dr. Jonathan Liu, Professor of Traditional Chinese Medicine at a Canadian Government College, TCM believes that the primary problem for colon cancer is a lack of yang energy.
Liu explained that 93 percent of colorectal cancer patients are over the age of 45, at a turning point in life when the body’s yang energy goes from booming to declining. A bad diet will cause internal disturbances in the body and also harm the yang energy. On the contrary, a balanced diet, including eating grains naturally, can better protect yang energy and give the body stronger immunity against cancers.