Intestinal polyps are small bumps that form in the inner lining of the large intestine. These small mushroom-shaped growths can be small in size or reach the size of a golf ball. Some types of polyps, especially the smaller ones, are benign. However, other types and larger ones can evolve into invasive forms of colon cancer. Although it is possible to remove them (for example during a colonoscopy), it is equally important to change your diet to prevent further formation.
Steps
Part 1 of 3: Consume Nutrient-Rich Foods to Prevent Polyps
Step 1. Choose red, yellow and orange fruits and vegetables
Vegetables and fruit constitute an important food group for the prevention of a number of diseases and cancers. In particular, red, yellow and orange vegetables are rich in vitamins and antioxidants, which help keep the colon healthy.
- Their particular color is due to the vitamins and antioxidants contained within them. The red, yellow and orange ones are particularly rich in an antioxidant called beta-carotene, which is orange-red in color.
- Often this antioxidant is associated with vitamin A because, being its precursor, it is transformed into this vitamin as a result of certain chemical processes that take place in the body. Taken in adequate doses, it can decrease the risk of colon cancer.
- Include 150 g of different colored fruits and vegetables in your diet. You can try red, yellow and orange peppers, sweet potatoes, squash, butternut squash and carrots.
Step 2. Eat foods rich in folate
Another group of foods that can help protect the colon and fight polyp formation are foods rich in folate. Fortunately, folic acid can be found in a wide variety of dishes.
- According to some studies, a daily dose of 400 IU of folate can help prevent the formation of polyps, but also prevent colon cancer.
- You can get 400 IU of folate by following a balanced diet consisting of foods that are rich in folate.
- Specifically, those that are high in folic acid include: fortified cereals, spinach, black-eyed peas, asparagus, broccoli, peas, wholemeal bread, and peanuts.
Step 3. Eat foods rich in calcium
Calcium is a mineral commonly found in various foods and has been shown to prevent intestinal polyps from forming. Hence, it is possible to protect the colon by regularly eating foods that contain it.
- According to a study, it has been shown that those who consume 1200 mg of calcium per day (through the consumption of three servings of foods rich in calcium) are subject to 20% fewer tumor recurrences due to intestinal polyps.
- Calcium is most commonly found in dairy products. Therefore, you can consume milk, yogurt, kefir, cheese or cottage cheese to get an adequate intake of calcium.
- In addition to dairy products, you can find it in other plant-based foods. Almonds, broccoli, dark green vegetables, fortified orange juice or soy milk are excellent sources of calcium.
Step 4. Focus on healthy fats
Some foods contain a type of fat called omega-3s. Often known as healthy heart-strengthening fats, they are also good for the colon.
- According to some studies, omega-3 fats help maintain and even improve the health of colon cells. Incorporate a regular intake of healthy fats into your diet to prevent intestinal polyps.
- Healthy fats are found in a wide variety of foods. Eat one serving each day to protect the colon and prevent polyps from forming.
- Consider consuming avocado, olive oil, olives, salmon, tuna, sardines, mackerel, walnuts, and flax seeds.
Step 5. Drink green tea
Many studies have shown the benefits of green tea in the prevention of polyps and colon cancer. Try replacing your morning coffee with a cup of green tea, or have a cup or two of decaffeinated green tea after dinner.
Step 6. Drink more water
While water is neither a food nor does it contain nutrients, it is essential for staying healthy. In particular, some studies have shown that lack of water can cause dehydration and the formation of intestinal polyps.
- When you do not consume an adequate amount of fluids, the body is forced to draw water from certain areas, such as from the stool or other cells, causing dehydration and constipation.
- The decrease in intestinal transit time and the concentration of carcinogens present in the cells can increase the risk associated with the growth of cancerous polyps.
- Health professionals recommend drinking about 2 liters or 8 glasses of water per day. However, in some cases it is necessary to increase the intake to prevent constipation.
Part 2 of 3: Follow a High Fiber Diet
Step 1. Eat adequate amounts of vegetables every day
Vegetables are rich in various nutrients that help keep the body healthy. However, they also contain many fibers that help protect the colon.
- Fibers are essential for the proper functioning of bowel movements. When stool transit is slow, the risk of intestinal polyps and colon cancer increases.
- To meet your recommended daily fiber intake, eat 3-5 servings of vegetables a day. 190 g of vegetables or 150 g of green salad are enough for you.
- High-fiber vegetables include artichokes, asparagus, avocados, sweet potatoes, bean sprouts, dark leafy greens, beets, broccoli, cauliflower, and kale.
Step 2. Eat fruit
Fruit also contains various nutrients. Additionally, some qualities are exceptionally high in fiber and thus help to increase overall fiber intake.
- Include one or two servings of fruit a day in your diet. Eat it in the right quantities. You can choose a small fruit or prepare 90g of sliced fruit.
- The fruits particularly rich in fiber are: apples, apricots, berries, bananas, melons, oranges and coconut.
Step 3. Choose 100% whole grains
Another food group known for its high fiber content is cereals. However, prefer whole grains over refined flours to increase nutrient intake.
- Whenever you decide to eat cereals (such as bread, rice or pasta), focus on 100% whole grains. They undergo less processing and have a much higher fiber content than refined ones (such as rice or white bread).
- Include two or three servings of whole grains in your daily diet. Calculate 60 g for each serving.
- Choose from rice, quinoa, oatmeal, wholemeal bread and pasta, millet, spelled and barley.
Step 4. Choose protein sources rich in fiber
You certainly won't think that many protein-rich foods also contain a lot of fiber. However, plant-based sources of protein offer a decent amount of fiber per serving.
- Legumes are not only high in protein, they are also high in fiber. They are an important food group to add to your diet to increase your overall fiber intake.
- Legumes form a group of plant foods including beans, lentils and legumes in pods.
- Since they fall into the protein group, follow the recommendations for serving sizes. One serving is equivalent to 60 g.
- Choose from black beans, chickpeas, lentils, peanuts, soy, lima beans, red beans and pinto beans.
Step 5. Choose fiber-enriched foods
Since fiber plays a very important role in overall health, many food industries have begun to add it to their products. It's a great way to help people meet their daily needs for these plant compounds.
- Fiber is found in a wide variety of foods, yet it is not always easy to meet individual daily needs. Men need 38g of fiber per day, while women need around 25g per day.
- In addition to consuming foods that are naturally high in fiber, also focus on fortified foods. Fibers are added during their processing and, therefore, can help you meet your needs.
- Commonly fortified foods with fiber include: yogurt, soy milk, cereals, bread, orange juice, and cereal bars.
Part 3 of 3: Avoid Colon-Damaging Foods
Step 1. Limit your intake of saturated fat
While there are many foods that you should eat more often to prevent intestinal polyps, there are others that you should limit or avoid.
- Saturated fats, unlike omega-3 fats, have been shown to increase the risk of intestinal polyps and colon cancer.
- One study in particular found that an increase of 100 grams in the consumption of red meat (which is high in saturated fat) leads to a 14% increase in the risk of colon cancer.
- Limit meat: the fattest cuts of beef, salami, hot dogs, bacon, sausages, and cured meats. They are very processed and high in saturated fat.
- If you sometimes choose to eat meat, know that an adequate portion is equivalent to 90-120 g.
Step 2. Decrease your sugar intake
You probably won't be aware that another food group associated with intestinal polyp formation and colon cancer is sweet, sugary foods. Therefore, limit your consumption.
- Sugar from sweet foods increases the amount of glucose in the blood. According to some studies, even an increase in the glycemic index leads to a higher risk of cancer formations inside the colon.
- Sugar-rich foods that you should limit include: sugary drinks, candies, cookies, sweets, cakes, ice cream, sugary cereals, pastry desserts, and fruit juices.
- If you choose to eat these foods, try to consume them in small quantities and occasionally, avoiding regular consumption.
Step 3. Try to avoid fried, roasted or barbecued meat
In addition to avoiding or limiting certain foods, you should also pay attention to the way you cook them. Grilled or barbecued foods can increase the risk of colon cancer.
- When you cook them, especially if you cook them on the grill, they can char or burn. Although they are tasty, the carbonization process of food releases carcinogens that increase the risk of colon cancer.
- If you want to use the grill, avoid burning the food you cook. When you eat, remove any blackened parts or areas that have charred. Remove them with a fork and knife so that the portion to be consumed is completely clean.
- Another trick is to grill or cook food on aluminum foil. This way, you will prevent them from burning or charring.
Step 4. Limit your alcohol consumption
In addition to sugary drinks, alcoholic ones also favor the formation of intestinal polyps. Therefore, you should limit your intake.
- According to some studies, regular alcohol consumption (beyond the recommended limit of one or two drinks per day) is associated with a higher risk of intestinal polyps.
- Also, patients who have already been diagnosed with intestinal polyps are at increased risk of them becoming cancerous in association with excessive alcohol use.
- Try to limit your alcohol consumption. Women should not drink more than one glass per day, while men should limit their intake to a maximum of two drinks per day.
Advice
- If you have been diagnosed with an intestinal polyp, consult your doctor to find out how you can change your diet so that others do not form.
- Carefully evaluate your diet. Begin to gradually eliminate certain foods that can increase the risk of intestinal polyps.
