What to change on the plate? How diet affects cancer risk
Dr. Ravindi Murphy, a colorectal cancer specialist, explains how diet may reduce the risk of the disease. She recommends a diet rich in fiber, whole grains, vegetables, and healthy fats, while avoiding processed meat, limiting red meat and alcohol. The key, she says, lies in the health of the microbiome.
Dr. Ravindi Murphy, a colorectal cancer specialist, explains how diet affects the risk of developing the disease. According to her, about a third of colorectal cancer cases are linked to diet and could potentially be prevented. The key lies not only in the amount of dietary fiber but also in the health of the microbiome—the trillions of gut bacteria directly influenced by food. The recommended menu includes breakfast of oatmeal with Greek yogurt, fruits, and nuts, or whole wheat bread with peanut butter and banana. For lunch, a grain bowl like quinoa and chickpeas with vegetables, or poached eggs with avocado and kimchi is suggested. For dinner, salmon with garlic and lemon, or chicken curry with dal and brown rice is offered. Salmon is rich in omega-3, and garlic contains prebiotics. In contrast, processed meat is classified as a definite carcinogen due to its nitrites and nitrates. Red meat consumption is recommended at a maximum of three servings per week, and alcohol intake should be minimal. In conclusion, a diet rich in fiber from plant sources, combined with fermented foods and healthy fats, can help reduce cancer risk.