In recent years, the connection between gut health and overall well-being has gained significant attention, particularly regarding its role in cancer prevention. 

A study in the American Journal of Clinical Nutrition found that higher fibre intake is linked to a lower risk of colorectal cancer.

The gut microbiome, trillions of microorganisms living in the digestive tract, plays a crucial role in maintaining immunity, reducing inflammation, and metabolising nutrients.

This blog explores the relationship between gut health and cancer prevention and suggests natural ways to improve gut health.

How Diet Plays a Role in Reducing Cancer Risk?

The cumulative effect of eating cancer-preventing foods plays a powerful role in lowering cancer risk factors.

• Lowering Chronic Inflammation: Leafy greens, fatty fish, and nuts help combat chronic inflammation, which can contribute to cancer development.
• Supporting the Immune System: Nutrient-rich foods like fruits, vegetables, and whole grains strengthen the immune system’s ability to fight abnormal cell growth.
• Promoting a Healthy Weight: A diet focused on whole foods, fibre, and healthy fats helps maintain a healthy weight and prevent obesity, a risk factor for several types of cancer. 
• Providing Protective Compounds: Antioxidants, polyphenols, and vitamins found in certain foods protect cells from DNA damage caused by free radicals.

Dr. Deep Goel, a surgical gastroenterologist with 34 years of experience who has treated many GI cancer patients, says, “While no diet can cure cancer, the right foods can certainly complement treatment and reduce the risk of recurrence. Including antioxidant-rich foods and omega-3s in your diet has shown promise in supporting immune health and fighting inflammation.” 

Which Foods are Best for Supporting Gut Health?

Fibre-Rich Foods

Fibre regulates bowel movements and reduces inflammation in the colon, lowering the risk of colorectal cancer.

• Whole Grains: Oats, quinoa, brown rice, and barley are excellent sources of dietary fibre.
• Legumes: Lentils, chickpeas, black beans, and peas support gut bacteria and provide sustained energy.
• Vegetables: Broccoli, artichokes, Brussels sprouts, and sweet potatoes are fibre-packed with cancer-fighting properties.
• Fruits: Apples, pears, bananas, and berries are rich in soluble and insoluble fibre, both of which are essential for gut health.

Antioxidant Foods

Antioxidants neutralise harmful free radicals that can damage cells and lead to cancer. 

• Berries: Blueberries, raspberries, and strawberries are packed with vitamins C and E, which help combat oxidative stress.
• Leafy Greens: Spinach, kale, and Swiss chard are rich in carotenoids, which are known for their anti-cancer properties.
• Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds provide antioxidants and healthy fats to support gut and overall health.
• Dark Chocolate: Choose options with 70% or more cocoa that’s rich in antioxidants and gut-friendly benefits.

Fermented Foods

Fermented foods are natural probiotics that introduce beneficial bacteria into the gut. 

• Yoghurt: Opt for plain, unsweetened yoghurt with live cultures for maximum benefits.
• Kefir: This fermented milk drink is a potent source of probiotics.
• Sauerkraut and Kimchi: Fermented vegetables not only boost gut health but also provide essential nutrients.
• Tempeh and Miso: These soy-based options are versatile and rich in gut-friendly probiotics.

Healthy Fats

Healthy fats, particularly omega-3 fatty acids, help regulate the gut’s immune response and reduce systemic inflammation.

• Fatty Fish: Salmon, sardines, and mackerel are rich sources of omega-3s.
• Avocado: This nutrient-dense fruit provides monounsaturated fats and fibre.
• Nuts and Seeds: Flaxseeds, chia seeds, and walnuts are rich in omega-3 fatty acids.
• Olive Oil: A staple of the Mediterranean diet, extra virgin olive oil offers anti-inflammatory properties.

Polyphenol-Rich Foods

Polyphenols are plant compounds with potent antioxidant and anti-inflammatory effects. 

• Green Tea: Rich in catechins, green tea supports gut health.
• Dark Chocolate: A treat that’s good for your gut and rich in polyphenols.
• Berries and Grapes: High in resveratrol, which has anti-cancer properties.
• Spices: Turmeric, with its active compound curcumin, is a powerful anti-inflammatory agent.

A patient of Dr. Deep, who experienced bowel changes and unexplained fatigue, thanked Dr. Deep for his prompt diagnosis, “I had bloating and constipation for days, thinking it was normal. Dr. Goel noticed early signs of colorectal discomfort due to my poor diet. With his guidance and treatment, I feel much better and avoided serious issues.”

What are the Foods to Avoid for Better Gut Health and Cancer Prevention?

Certain foods can disrupt the gut microbiome and increase inflammation, heightening cancer risk.

Foods to Limit:

• Processed Foods: High in preservatives, unhealthy fats, and refined sugars.
• Red and Processed Meats: Associated with a higher risk of colorectal cancer.
• Sugary Beverages: Promote inflammation, disrupt the gut microbiome, and contribute to obesity.
• Alcohol: Excessive consumption can damage the gut lining and increase cancer risk.

Dr. Deep Goel shares his experience, “In one case, a patient who had chronic constipation and a family history of colorectal cancer dramatically improved by incorporating more fibre-rich foods and reducing red meat. Diet is a simple but effective preventive measure.”

What is the Role of Supplements in an Anti-Cancer Diet for Gut Health?

Supplements can play a supportive role by complementing a healthy diet and supporting gut health, which in turn may reduce cancer risk.

• Probiotics: Restore the balance of beneficial bacteria in the gut and help counteract disruptions caused by antibiotics or poor dietary habits.
• Omega-3 Fatty Acids: These have anti-inflammatory properties and are found in fish oil.
• Vitamin D: Supports immune function and may reduce the risk of certain cancers when levels are optimised.
• Fibre Supplements: Help maintain regular bowel movements and improve gut health if dietary fibre intake is insufficient.

Note: Always consult a healthcare provider before taking any supplements to avoid side effects or interactions with medications.

How a Balanced Lifestyle Complements Your Diet?

While diet plays a pivotal role in gut health and cancer prevention, other lifestyle factors can amplify the benefits:

• Stay Hydrated: Drinking adequate water enables digestion and nutrient absorption.
• Exercise Regularly: Physical activity promotes healthy bowel movements and reduces inflammation.
• Manage Stress: Create stress management strategies to ensure good mental health.
• Sleep Well: Poor sleep can negatively impact gut health and overall immunity.

One of the happy patients of Dr. Deep shares, “Dr. Goel identified early signs of gastrointestinal inflammation and suggested I cut back on processed foods. He guided me to adopt a healthier diet. I have started seeing improvements in my well-being.”

Conclusion

Your diet is a powerful tool for maintaining gut health and reducing cancer risk. By incorporating healthy fats, antioxidant-packed ingredients, fermented options, and fibre-rich foods for gut health, you can support your gut health and immune system.

If you have specific concerns about a healthy diet for gut biome and cancer prevention, consult a gastroenterologist for personalised advice to make informed dietary choices. 

FAQs

1. Does fasting improve gut health and prevent cancer?

Intermittent fasting may help regulate gut bacteria and reduce inflammation, but its role in cancer prevention is still being studied.

2. Is it possible to totally cure cancer with diet?

No, diet only plays an essential supportive role in cancer treatment and recovery.

3. Are artificial sweeteners harmful to gut health?

Some artificial sweeteners can negatively affect the gut microbiome by reducing beneficial bacteria, but more research is needed to confirm their long-term impact.

4. Can stress affect gut health and increase cancer risk?

Yes, chronic stress disrupts the gut microbiome and promotes inflammation, which may indirectly increase certain cancer risks.

5. Are gluten-free diets better for gut health?

Gluten-free diets are beneficial only for individuals with gluten intolerance or celiac disease.

Explore more blogs: How Lifestyle Affects Gastrointestinal Cancer: Risks & Prevention