A simple dietary adjustment may reduce your risk of colon cancer, according to a research.

Colon cancer, often called colorectal cancer, has been a major worry in recent years, especially for younger persons under the age of fifty. One recurring theme emerges as scientists scramble to identify the causes of this concerning trend: nutrition has a big impact on your risk, either positively or negatively.

A recent study highlights a small but significant dietary change that may have an impact: adding walnuts and consuming more dietary fiber.

Are Walnuts a Natural Way to Prevent Colon Cancer?

Consuming walnuts on a regular basis may drastically lower biomarkers linked to colon cancer, according to a clinical trial conducted at the University of Connecticut under the direction of Dr. Daniel Rosenberg. Over the course of three weeks, participants who ate two ounces of walnuts daily saw a decrease in inflammation and a rise in urolithin A, a chemical produced in the gut that is associated with colon health and the inhibition of cancer cell proliferation.

Curiously, the advantages were even more noticeable for people with a BMI over 30, who are often at a higher risk of developing several types of cancer.

According to Dr. Rosenberg, "we were surprised at how quickly the body showed positive biochemical changes." "A small, easily achievable dietary change may have significant preventive potential, according to the data."

Omega-3 fatty acids, antioxidants, and fiber—all of which are found in abundance in walnuts—are proven to promote gut health and reduce inflammation.

Fiber: Colon Health's Unsung Hero

Although walnuts have specific advantages, fiber offers a more comprehensive, yet no less effective, defense against colorectal cancer. Diets rich in dietary fiber, according to the American Institute for Cancer Research, lower the risk of colon cancer by facilitating the efficient passage of food and waste through the digestive tract and minimizing the amount of time that possible carcinogens spend in touch with the intestinal lining.

Beneficial gut bacteria are also fed by fiber. These microorganisms ferment fiber to create short-chain fatty acids (SCFAs), such butyrate, which have been shown in laboratory tests to have anti-cancer properties by boosting healthy cell activity and lowering inflammation.

Dietary fiber can be found in whole grains (quinoa, brown rice, and oats); legumes (beans, lentils); and fruits (berries, apples, and pears).

• Vegetables, such as leafy greens, carrots, and broccoli

• Seeds and nuts

However, the majority of adults in Western nations only get 15–18 grams of fiber per day, which is far less than the 30–35 grams that are advised.

Early Food Practices, Long-Term Effects

Low-fiber diets throughout childhood can change the gut microbiota in ways that last into adulthood, possibly increasing the risk of colon cancer, according to a 2024 study published in Nature. Researchers discovered that young adults who ate low-fiber diets throughout adolescence had greater amounts of the bacteria E. coli, which produces colibactin and is connected to DNA damage.

This reaffirms public health recommendations for improved nutrition beginning in childhood and supports the notion that early interventions are essential.

What Other Steps Can You Take to Lower Risk?

Experts advise the following dietary and lifestyle modifications to lower the risk of colon cancer in addition to including walnuts and fiber:

1. Limit processed and red meats.

Red meats (beef, swine, and lamb) and processed meats (bacon, hot dogs, and sausages) have been linked in numerous studies to an increased risk of colon cancer, especially when consumed often.

2. Make the Mediterranean Diet Your Own

The Mediterranean diet has long been linked to a lower risk of cancer, particularly colon malignancies, since it is high in vegetables, whole grains, healthy fats, and lean protein.

3. Keep Your Weight in Check

One of the main risk factors for colorectal cancer is obesity. A balanced diet and regular exercise are essential for weight management.

4. Don't Drink Too Much and Stop Smoking

Heavy drinking and smoking have both been associated with an increased risk of colon cancer. The danger can be considerably reduced by moderation or total avoidance.

5. Screen Frequently

Regular colonoscopies or at-home stool tests can detect early indicators of colon cancer before it develops or spreads in those 45 years of age or older or in those with a family history of the disease.

In summary, prevention begins at the table.

Dietary decisions are one of the most manageable risk factors for colon cancer, even if genetics and environmental variables also play a part. Including foods high in fiber and eating a handful of walnuts every day may seem easy, but over time, these actions can have significant impacts.

Taking tiny, preventative steps now could have a big influence on your long-term health because colon cancer is on the rise, especially among younger persons.

Therefore, think about having a side of whole fruit and a handful of walnuts the next time you grab for a snack. Your future self could appreciate it.