Health Hotline Magazine | March 2023

Research has found a link between chronic pesticide exposure and colon cancer, and for most of us, diet is our largest exposure to pesticides.

So what do you eat for colon health? Enjoy as many di erent vegetables and fruits, preferably organic, as possible, aiming to include vegetables in every meal. Veggies and fruit contain a plethora of phytonutrients, like polyphenols and flavonoids, that reduce inflammation, provide antioxidant protection, and promote a healthy bacterial balance in the colon. Like fresh produce, nuts contain an abundance of vitamins, minerals, and phytonutrients that promote colon health, and research has found a significant association between high nut consumption (more than three servings a week) and a reduced risk of colon cancer in both women and men. Di erent compounds in nuts have been shown to inhibit cancer cell proliferation, in colon cancer specifically, and stop tumor growth, as well as induce positive changes in the gut microbiota. Nuts, vegetables, and fruit are also excellent sources of fiber, which is highly protective of colon health, and most of us simply don’t get enough. There is plenty of research showing that increased fiber intake (both soluble and insoluble) reduces the risk of colon cancer. A recent study published in the medical journal The Lancet found that eating a lot of fiber from vegetables, fruits, and whole grains can decrease your risk of dying from several causes, including colon cancer. Risk reductions were greatest 22 | Health Hotline ®

among those who consumed between 25 and 29 grams of fiber per day, “with additional benefits likely to accrue with higher intakes.” The Mediterranean Diet is one that is full of fruit, vegetables, whole grains, nuts and seeds, antioxidant-rich herbs and spices, healthy protein (including lots of fish), and nutritious fats. Its positive health e ects have been studied for decades, and there is research showing that eating a Mediterranean-style diet can reduce the risk of colon cancer, in part through its influence on inflammation, the microbiome, and mitigating epigenetic changes that may play a role in the development of colon cancer. And finally, buy and eat organic food whenever possible. Research has found a link between chronic pesticide exposure and colon cancer, and for most of us, diet is our largest exposure to pesticides.