Latest scientific research has demonstrated that certain foods may be linked to gut inflammation and elevated risks of colorectal cancer (CRC), while other foods are linked to better gut health, decreased inflammation, and decreased risks of CRC [Barbaresco et al 2013].
The medical establishment appears to be in consensus that “Chronic inflammation and the increased turnover of epithelial cells contribute to the development of low- and high-grade dysplasia which may further transform into [colitis associated cancer] CAC.” [Rogler 2014]
These findings are particularly significant since medical research has found that patients with ulcerative colitis have an elevated risk of developing colorectal cancer (CRC): 2% after 10 years, 8% after 20 years and 18% after 30 years of disease [Lakatos & Lakatos, 2008]. Here, we have aggregated for you medical research on this subject.
We understand that there may not be a medical consensus on some conclusions cited below. Indeed, we are not in a position to conduct studies toward such a consensus. However, we place our trust in the rigors of the scientific peer review and that all the conclusions below have stood up to utmost scientific scrutiny by specialists in the field.; it is with this trust that we are able to share these studies with you and base our diet on it. Our diet and good health only affirm these scientific studies.
Foods Linked to Gut Health and Lower Signs of Inflammation and Colorectal Cancer Risk
| Foods | Research Findings (Excerpts and Summaries from Articles Cited) | Evidence: Scientific Article | Note |
| Dark Leafy Greens (Spinach, Kale, Collard Greens) | “glycolipid extracts from spinach has anti-oxidative and anti-inflammatory effects.” [Shiota et al. 2010] Dark leafy greens are rich in folic acid, which is critical in DNA repair and has been shown to have protective effect against carcinogenesis. Studies show a significant association between folate intake and reduced colon cancer risk. | Shiota et al 2010; Choi & Mason 2000; Su & Arab 2001; Kim 2003; Lamprecht & Lipkin 2003; | Leafy greens are best eaten raw (spinach, baby Kale) or lightly cooked (collard greens, kale). |
| Fruits and Vegetables | “vegetable- and fruit-based patterns and a priori healthy dietary patterns appeared to be inversely related to inflammatory biomarkers” [Barbaresco et al 2013] Chemical compounds in fruits and vegetables (polyphenols, thiols, carotenoids and retinoids, dietary fiber) have been shown to have cancer protective properties. Individuals who consume very low amounts of fruit and vegetables have the greatest risk of colorectal cancer. | Steinmetz & Potter 1991; Zeigler 1991; Dragsted & Larsen 1993; Steinmetz et al 1994; Steinmetz & Potter 1996; Franceschi et al 1998; Slattery et al 1998; Voorrips et al 2000; Barbaresco et al 2013 | fresh or cooked with some olive oil. Raw vegetables, if tolerated without bloating, are an excellent source of vitamins. Remember that some vitamins – like Vitamin C – degrade with heat. |
| Organic foods | “Organic crops contained significantly more vitamin C, iron, magnesium, and phosphorus and significantly less nitrates than conventional crops.” [Worthington 2004] | Worthington 2004; Rembiałkowska 2007; | While organic grains and produce may be more expensive than conventional, a reduced intake of meat can help balance the grocery expenses. |
| Whole Grains (Brown Rice, Oats, Buckwheat) | ” cross-sectional studies have suggested an inverse association between whole-grain consumption and systemic inflammation.” [Montonen et al 2013] “A high intake of dietary fibre, in particular cereal fibre and whole grains, was associated with a reduced risk of […] colorectal cancer.” [Larson et al 2005] | Peters et al 2003; Larson et al 2005; Qi et al, 2006; Jensen et al 2006; Jacobs et al 2009; Haas et al 2009; Aune et al 2011; | Cook whole grains in water or homemade broth with minimal addition of olive oil. |
| Berries (blueberries, raspberries, blackberries, strawberries) | “Berries contain a diverse range of phytochemicals with biological properties such as antioxidant, anticancer, anti-neurodegerative, and anti-inflammatory activities.” [Seeram et al 2006] | Seeram et al 2006; Coates et al 2007; Stoner et al 2007; Afrin et al 2016; | Organic berries are richer in phytochemicals. Esp. effective: raspberries and blueberries. Eat berries raw. Not in jams or preserves. |
| Turmeric (Curcumin powder) | “combined with its excellent anti‐inflammatory activity, curcumin could be useful in IBD and other conditions associated with local or systemic inflammation” [Ukil et al 2009] Overwhelming in vitro evidence and completed clinical trials suggests that curcumin may prove to be useful for the chemoprevention of colon cancer in humans. Note: We are aware that turmeric also has antithrombotic properties, i.e. prevents blood clotting [Kanjana et al 2016], which may have an adverse impact during a UC flare. However, in remission protocol, the anti-inflammatory properties in turmeric may be prioritized over its antithrombotic properties. | Kawamori et al 1999; Moragoda et al 2001; Johnson & Mukhtar 2007; Ukil et al 2009 | Turmeric capsules are sold at natural grocery stores or on Amazon. |
| Yogurt | Dymethylhydrazine (DMH) in fermented yoghurt inhibits the growth of colorectal carcinoma | Perdigon et al 2002; Perdigon & de Morena de LeBlanc 2004; | Simple yoghurt maker: Amazon Link. How to make yoghurt: Boil 1 quart of organic whole fat milk, let cool to room temperature, mix with 1 jar of store yoghurt, pour into yoghurt maker jars, let ferment for 24 hours. Done. |
Foods Linked to Inflammation and Higher Colorectal Cancer Risk
| Food | Research Findings (Excerpts from Articles Cited) | Evidence: Scientific Articles | Substitute |
| Red Meat | ” A red meat-derived glycan promotes inflammation and cancer progression.” [Samraj et al, 2015] “When such mice were challenged with anti-Neu5Gc antibodies [in red meat], they developed evidence of systemic inflammation.” [Samraj et al, 2015] “a positive association between consumption of red meat and colorectal cancer ” [Chao et al 2005] | Chao et al 2005; Chan et al 2011; Bastide et al 2011; Bouvard et al 2015; | Lean chicken and turkey breast. |
| Meat cooked at high temperatures (especially red meat) | “Carcinogenic compounds formed by high-temperature cooking techniques, such as heterocyclic amines and polycyclic aromatic hydrocarbons, may contribute to the risk of developing colorectal tumors”. | De Verdier et al 1991; Sinha et al 1999; Marchand et al 2004; Sinha et al 2005; | Bake, steam, or boil meat instead. Bake at low temperature. No grilling, frying, broiling, deep-frying. |
| High Meat Intake | “The finding that Meat-diet/Sugary-diet patterns increased and Plant-based diet pattern decreased the risk of [colorectal cancer] CRC would guide the promotion of healthy eating for primary prevention of CRC in this population.” | Willett et al 1990; Chen et al 2015; Tayyem et al 2017; | Substitute meat with occasional fish, beans, legumes, and tofu as alternative protein. |
| Processed Meat and Processed Food. | “the current findings suggest that dietary intakes of red and processed meats may be associated with adverse health effects such as cancer through an inflammatory pathway” [Chai et al 2017] “colorectal cancer risk was related to intake of fresh red meat and processed meat.” Excessive consumption of meat or smoked/salted/processed food appears to be deleterious [to patients at risk of colorectal cancer]. | Marques-Vidal et al 2006; Shahidi 2009; Chai et al 2017 Fiolet et al 2018; | Fresh organic meat in small quantities. Baked fish. |
| Fatty foods, Deep-fried foods | “consumption of deep fried foods and barbecued/smoked meats increased risk at specific subsites.” | Peters et al 1989; McMillan et al 2006; | Baked, sautéed, steamed vegetables, meat. Cooked with minimal vegetable oil, not butter, fat or margarine. |
| Sugar | ” feeding mice with a HFCS [high-fructose corn syrup] diet for 30 weeks […] [was] associated with activation of inflammatory pathways. ” [Benetti et al 2013] “dietary sugars, especially diet high in simple carbohydrates relative to complex carbohydrates, increase risk of colon cancer, possibly through their impact on plasma glucose levels.” | Vecchia et al 1993; Slattery et al 1997; Michaud et al 2005; Benetti et al 2013 Chen et al 2015; | Substitute sugar with honey or agave syrup. |
| Tannins | “our data suggest that dietary tannic acid has prooxidant activity that can damage lipids and DNA. Moreover, it has the ability to induce growth factors and inflammatory cytokines that may be important in regulating tumor cell growth. These studies suggest that tannic acid in the diet may contribute to the progression of colon cancer. “ | Gray et al 2005 | Avoid tannins in black tea, red wine, chocolate |
| Alcohol | “strong evidence for an association between alcohol drinking of >1 drink/day and colorectal cancer risk” | Marchand et al 1997; Fedirko et al 2011; | Minimize alcohol intake. |
| Smoking | “Cigarette smoking is significantly associated with colorectal cancer incidence and mortality.” | Marchand et al 1997; Botteri et al 2008; Liang et al 2009; | Quit smoking (cigarette, e-cig, vape, hookah) |