We all know how important a healthy diet. From brain benefits to decreasing your risk of heart disease, there are plenty of reasons to watch what you put on your plate. Research also suggests that it can go even deeper than that—including some items that could help reduce your risk of colon cancer.
Gastroenterologist Joseph Salhab, MD, recently took time to break down a recent meta-analysis published in the World Journal of Gastroenterology that encompassed 24 separate studies. Altogether, data from more than 1 million participants was included to determine how consumption of specific foods related to cancer risk.
“This is really important because we know that colon cancer is on the rise, especially in young adults,” says Salhab. “And there are a lot of different reasons for this, but one of the things that we can control [is] our dietary habits.”
Want to know what you should be adding to your diet? Read on for the fruits that can protect your colon health, according to recent research.
4. Citrus Fruits
There are very few things that can brighten up a dish quite like a piece of citrus fruit. Fortunately, Salhab says the study found that they can be highly beneficial to your health.
“Packed with antioxidants and vitamin C, which we know is beneficial for gut bacteria,” he explains in a recent TikTok video. “That includes things like oranges, grapefruits, lemons, and limes.
3. Kiwi
Anyone who has seen Salhab’s videos will know that he’s a big fan of this hairy fruit, which boasts at least a few gastrointestinal benefits. Now, results from the meta-analysis show that it can also help reduce cancer risk for some of the same reasons.
“It’s packed with fiber, which we know is beneficial to your gut bacteria,” he explains. “Kiwi is one of those things that can help stimulate bowel movements.”
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2. Apples
People may have stopped putting credence into the fable that “an apple a day keeps the doctor away,” but according to the latest research, it might not be too far from the truth.
“Apples have a really strong protective effect for the colon,” Salhab explains. “It’s a prebiotic and just one of those fruits that’s almost just a ‘superfruit’ because it really benefits all of your organs—including the liver.”
This isn’t the first time research has found benefits to eating apples. One study found that those who had at least one apple a day were less likely to develop colorectal cancer than participants who didn’t.
Want to make them an even more appealing treat for the picky eater in your life? Salhab suggests slicing apples and adding cinnamon and honey to make it a delicious yet healthy snack.
1. Watermelon
It’s hard to think of anything more refreshing than biting into a slice of fresh watermelon on a hot summer’s day. But besides being a go-to treat and a guilt-free dessert, it also appears to have been the winner when it comes to the latest meta-analysis, adding to previous evidence that there could be a health connection.
“Watermelon had one of the strongest effects on decreasing colon cancer risk in this meta-analysis—probably because of its lycopene content,” Salhab says. (Lycopene is the antioxidant that gives watermelon its bright pink color.)
He adds that if you want an extra protective effect, you can drizzle some lime juice onto your watermelon before digging in.
