What to eat to reduce your cancer risk (without giving up meat)

Add beans to your stews

Next time you’re making a chilli or shepherd’s pie, throw in some pulses such as beans or chickpeas. The extra fibre could save your health.

“Higher fibre intakes are associated with lower risk of several cancers,” says Dr Gill. “For every extra 7g a day – half a can of baked beans – you cut your risk of colorectal cancer by 8 per cent.”

A major study in The Lancet found fibre-rich diets reduced colon cancer by up to 24 per cent. Yet, most of us manage only half the recommended 30g a day.

Fibre is found in all plant foods – fruit and veg, legumes, wholegrains, nuts and seeds. “Different fibres act differently in the gut,” says Dr Gill. “For example, resistant starch in bananas, cold rice and potatoes, is broken down by gut microbes and releases the short-chain fatty acid, butyrate, shown to inhibit tumour cell growth.”

Fibre keeps food moving through the gut, so carcinogens don’t linger, and helps with weight control – another cancer risk factor.

Sneak in extra fibre where you can. “Add veggie toppings to pizza, throw frozen veg into stir fries, or snack on unsalted popcorn, dried fruit and nuts,” says Dr Gill.

Finely slice your leafy greens

Dark, leafy greens are among the most powerful cancer-fighting foods – but how you prepare them determines the benefits.

Broccoli, kale, cabbage and other cruciferous vegetables contain sulforaphane, a compound that lab studies suggest can reduce inflammation, protect DNA, slow cancer cell growth and even deactivate carcinogens.

Source: bing.com