Alert – Major study reveals overlooked foods that can slash cancer risk up to 35% – and the ones to avoid

Experts are warning about the overlooked food groups that protect against cancer following a major study.

They are encouraging people to eat more fiber, found in foods like oatmeal, beans and popcorn, and calcium, which is in yogurt, cow’s milk and sardines.

The new study found a diet low in vegetables, fiber and calcium were responsible for 35 percent of colon cancers.

Researchers analyzed federal health data from more than 700,000 cancer cases in the US and known risk factors such as smoking, radiation, obesity, and diet. 

While smoking was the most common risk factor for all forms of cancer, diet was linked to one in 20 cases overall. 

Researchers from the American Cancer Society found that diets low in fiber but high in processed meats could increase the risk of colorectal cancer

The above graph shows colon cancer cases among under 50s rising by more than 5,500 in 20 years. There is a drop in 2020 because the Covid pandemic led to fewer people coming forward for screenings

These dietary factors included a lack of calcium, which helps maintain bone, muscle, and heart health, among other functions. 

Experts believe it also helps bind fatty acids in the colon to prevent colorectal cancer cells from forming. 

Health agencies recommend 1,000 to 2,500 milligrams per day from sources like rye bread, broccoli, milk, and yogurt. 

Additionally, a lack of fiber could lead to colorectal cancer in 12 percent of cases, as it helps maintain necessary digestive functions and flush out carcinogens from the colon. 

A recent analysis found that 95 percent of Americans don’t get enough fiber, which can be found in whole grains like oats and fruit like strawberries.  

Meanwhile, men who don’t consume enough fruits and vegetables could be 30 percent more likely to develop throat cancer, with nearly nine in 10 cases preventable with a healthy diet.

The study, published last month by the American Cancer Society (ACS) found that overall, diet was associated with just four percent of cancer cases and deaths.

However, unhealthy diets had the strongest association with colorectal cancer.  

They found that about 13 percent of colorectal cancers could be blamed on processed meat like sausage, bacon, and hot dogs, which increases to 14.6 percent in men.

The ACS team found that just over half of colorectal cancers could be prevented with lifestyle changes, and 35 percent were linked to diet. 

It’s still unclear why these meats may contribute to colorectal cancers, but other recent studies have presented theories. 

Increasing intake of folate-rich foods like kale and spinach could lower the risk of oral and throat cancer in men

A study led by researchers at the Cleveland Clinic, for example, found that compounds linked to processed meats called metabolites are at higher levels in younger people with colorectal cancer than those over 50. 

The lead researcher of that study, Dr Suneel Kamath, previously told DailyMail.com that metabolites likely help feed cancer cells and ‘hijack’ normal cells. This causes tumors to grow while depriving healthy cells of needed energy to sustain normal functions. 

However, it remains to be seen why younger levels of these metabolites than older people with the same disease.

Fiber is essential for several digestive functions. These include bulking up stool so it passes more easily and prevents cancer-causing chemicals from lingering in the colon and rectum. 

Research from Ohio State University also suggests that diets low in fiber and high in sugar can ‘speed up the aging’ of cells, leaving them more vulnerable to cancer. 

Fruits like pears, strawberries, and avocados, as well as whole grains like oats, have the highest fiber content.  

Additionally, not getting enough calcium-rich foods like milk, yogurt, and sardines, was linked to about four percent of colorectal cancers, the ACS researchers found. 

It's unclear how exactly calcium may lower colorectal cancer risk, though previous studies suggest that it helps bind fatty acids in the colon that inhibit the growth of cancer cells. 

Additionally, calcium may help form calcium-phosphate-bile acid complexes, which help the colon digest fat. 

The ACS study also found that low fruit and vegetable intake contributed to one in three cancers of the oral cavity, esophagus, pharynx, and larynx, as well as 31 percent of deaths. 

This could be because eating fruits and vegetables has been shown to lower the risk of human papillomavirus (HPV), a sexually transmitted infection that is the leading cause of cervical cancer in women and throat and oral cancer in men. 

According to Moffitt Cancer Center in Florida, fruits and veggies with the compound folate are most likely to reduce HPV risk. These include spinach, kale, eggs, and citrus fruits like oranges.

The ACS team also found that as many as nine in 10 oral and throat cancers could be prevented with healthier lifestyle choices, such as stopping smoking and exercising.