Colon cancer arises from a series of genetic or environmental "hits." Evidence suggests that dietary factors play an important role (Please see article "Diet, Drugs and Colon Cancer: Is There A Connection?"). The typical Western diet is high in total and saturated fat (especially from red meat and processed meats), high in sugar and refined grains, and low in fruits, vegetables and whole grains, a diet associated with high rates of colorectal cancer. This diet commonly contains:
- Too much fat -- comprising 38% of calories instead of the recommended 25% or less.
- Too little fiber -- averaging 10 grams a day instead of the recommended 20 to 35 grams.
- Too few fruits and vegetables -- less than the recommended five or more servings a day.
Offending Foods
The following dietary and lifestyle factors have been linked to colon cancer. Preventive strategies are listed for each.
Total Fat
Ingesting large amounts of fat typically results in incomplete digestion by the small bowel. Undigested fat appears to be unhealthy for the colon: bacteria present in the colon act upon the fat, producing cancer-causing substances that may damage the colon lining. Most experts recommend that you receive between 20 to 25% of your calories from fat. Recommended calorie levels and corresponding fat intake for this type of diet are:
For a moderately active woman:
- To maintain weight: 1600 to 2000 calories, 35 to 55 fat grams
- To lose weight: 1200 to 1500 calories, 25 to 40 fat grams
A moderately active man - To maintain weight: 1900 – 2500 calories, 40 to 70 fat grams
- To lose weight: 1600 – 1900 calories, 35 to 50 fat grams
Table One lists the fat content of some common foods.
Table 1
