• Green Vegetables, Dried Fruit, Legumes & Brown Rice

According to Loma Linda University research, eating legumes at least three times per week and brown rice at least once per week was linked to a reduced risk of colon polyps by 33% and 40%, respectively. In addition, their research showed that high consumption of cooked green vegetables and dried fruit was also associated with greater protection.

“Eating these foods is likely to decrease your risk for colon polyps, which would in turn decrease your risk for colorectal cancer,” says lead author Yessenia Tantamango, MD. “While a majority of past research has focused on broad food groups, such as fruits and vegetables, in relation to colon cancer, our study focused on specific foods, as well as more narrowed food groups, in relation to colon polyps, a precursor to colon cancer. Our study confirms the results of past studies that have been done in different populations analyzing risks for colon cancer.”

Results also show that consuming cooked green vegetables once per day or more, as compared with less than five times per week, was associated with a 24% reduction in the risk of colon polyps. Consuming dried fruit three times per week or more, versus less than once per week, was associated with a 26% reduced risk.

The protective effects of these foods could be due in part to their cancer-fighting agents, the study reports. “Legumes, dried fruits, and brown rice all have a high content of fiber, known to dilute potential carcinogens,” Tantamango says. “Additionally, cruciferous vegetables, such as broccoli, contain detoxifying compounds, which would improve their protective function.”

— Source: Loma Linda University Adventist Health Sciences Center