Study finds dairy may cut bowel cancer risk - 5 foods to add to your diet to keep the gut free from diseases

 

The study published in the journal Gut found eating dairy products can reduce bowel cancer risk. The study also found no evidence that garlic or onions, fish, tea or coffee cannot have the same effect.

Key Highlights

• Bowel cancer is becoming increasingly common among the world's population

• Diet can play a major role in preventing cancers, especially those that affect the digestive tract

• Here are 5 foods you need to add to your diet to keep your gut healthy

Cancer is becoming one of the most common killers around the world. While specific and definite causes of different types of cancers are still not known, experts have detailed various lifestyle, dietary and other choices that can spike risk of specific cancers. For instance, smoking can up risk of lung and mouth cancer, and diet can have an effect on all types of cancers and their risk.

However, keeping these factors in check can help in the prevention of cancer as well. Bowel cancer, also known as colorectal cancer, affects the digestive system of the body, specifically the organs such as the large intestine and the rectum. According to a recent study, dairy consumption can considerably reduce your risk of bowel cancer.

Here is what the study says

According to the study, published in the journal Gut, eating dairy products can reduce bowel cancer risk. However, the study also concluded that there is no evidence that garlic or onions, fish, tea or coffee, can protect against the disease. 

Eating dairy products may reduce bowel cancer risk, but there's no evidence that garlic or onions, fish, tea or coffee protect against the disease, say researchers. For the study, the researchers trawled relevant published systematic reviews and meta-analyses of clinical trials and observational studies assessing the impact of dietary and medicinal factors on bowel cancer risk.

The medicinal factors included aspirin, non-steroidal anti-inflammatory drugs (NSAIDs), such as paracetamol and statins, while the dietary factors included vitamins or supplements (magnesium, calcium, folic acid, vitamin A, B, C, E, D, ß-carotene and coffee, tea, fish and omega 3 fatty acids, dairy products, fibre, fruit and vegetables, meat and alcohol.

The results showed that aspirin is likely protective against bowel cancer, lowering the risk by between 14 per cent and 29 per cent at doses as low as 75 mg/day, with a dose-response effect reported up to 325 mg/day. Eating dairy products was associated with 13 per cent to 19 per cent lower risk of bowel cancer.

5 foods to add to your diet to keep the gut free from diseases

Dairy products have often been associated with better gut health. However, foods from other food groups can also help to keep your gut healthy, and free from diseases. If you want to keep your digestive system perfect, here are some foods that should become a common occurrence on your plate.

1. Curd – Curd or yoghurt is known to be rich in probiotics, which keep the good bacteria in your gut healthy. This ensures better and more efficient digestion, leading to a reduced risk of inflammation or even cancer.
2. Spinach – According to the latest study conducted, it was found that foods rich in magnesium can also play a major role in reducing the risk of bowel cancer. ½ cup spinach contains 78 mg of magnesium. Spinach is also a rich source of many other nutrients, and also fibre, which also plays a major role in improving digestion.
3. Fruits – Certain fruits such as bananas, mangoes, papaya, etc are super-rich in dietary fibre. Fibre is not a nutrient that gets absorbed in the body but plays a major role in digestion. High-fibre food also helps regulate blood sugar levels, keeping them from rising too high at a specific point in time.
4. Almonds – Almonds are considered a super-healthy snack for weight loss. However, they can also help keep the gut healthy. Rich in magnesium and fibre, the nuts can help keep your digestion perfect. They are also rich in vitamins that boost skin and hair health.
5. Legumes and pulses – Legumes such as rajma or chana are rich in fibre, which makes them a perfect addition to a diet for healthy digestion. However, one should avoid the use of heavy curries with such legumes. Adding them to sandwiches, salads, etc may prove more beneficial.