Perth Diet Clinic

The risk of bowel cancer starts at the age of 40 and doubles each decade over the age of 50. With 12 % of the population age 65 and over and increasing, it is important to address bowel health. It is particularly important to have regular checks if you have a family history of bowel cancer.

How to reduce the risk of bowel cancer:

• Have a diet based on fruit and vegetables and wholegrain cereals.
• Eat less fat, especially saturated fat.
• Reduce alcohol intake- have alcohol free days and women should limit drinks to 1 to 2 and men no more than 4 drinks per day.
• Exercise regularly- try and walk for 30 minutes or more on most days.
• Maintain a healthy weight - BMI between 20 to 25.
• Have regular Colonoscopy to check the bowel. This is particularly important over the age of 50 but sooner if indicated by family history.

Mechanisms that may protect against bowel cancer include:

• Increasing faecal bulk thus maybe diluting carcinogens in the bowel.
• Speeding up the rate of transit through the colon (time from eating to elimination) so that there is less interaction between carcinogens and bowel tissue. (Avoid constipation)
• Increased production of short chain fatty acids such as butyrate. These are used for growth, renewal and repair of normal cells. In vitro the short chain fatty acids have been shown to inhibit the growth of tumor cells.
• Binding of fibre to carcinogens can inhibit their action.
• Cereals high in glutamine like oats may increase the immune function.
• Antioxidants as found in fruit and vegetables and cereals protect the bowel from free radical damage that may cause carcinogenesis by allowing mutations and cell division.
• High fat in animal studies leads to higher concentration of bile and more co-carcinogenic products.

Recent studies have shown that Australians are not eating the recommended 30 grams of fibre a day.  

Aim for at least 30 grams a day

High Fibre Counter

* = High roughage

Foods With Negligible Fibre

The Australian Guide to Healthy Eating says that depending on age and requirement we should include the following quantities each day of breads, cereals, vegetables and fruits:

Breads, cereals, rice, pasta and noodles
We should eat 3 to 12 sample serves of breads, cereals, rice, pasta and noodles per day. These foods will provide carbohydrates protein, fibre and a wide range of vitamins and minerals including folate, thiamin, riboflavin, niacin and iron. Whole meal or wholegrain varieties provide more fibre, vitamins and mineral. Some foods in this group may have fibre, vitamins and minerals added during processing.

One sample serve is:

Vegetables and legumes
We should eat 2 to 9 sample serves of vegetables and or legumes depending on age and requirement. Vegetables are a good source of vitamins, mineral, dietary fibre and carbohydrate. Capsicum, broccoli, cauliflower, cabbage and tomatoes are high in vitamin C. Dark green and orange vegetables like spinach, broccoli, carrots, and pumpkin are high in vitamin A. Green vegetables, dried peas, beans and lentils are a good source of folate. Most vegetables are good sources of many vitamins. It has been suggested that a diet that includes vegetable rich in vitamins A and C, together with vegetable like broccoli, cauliflower, cabbage and Brussels sprouts for the cruciferous family, can help to prevent certain types of cancer such as of the colon.

One sample serve of vegetables and legumes is:

Fruit and Vegetables
We should eat 1 to 5 samples serves of fruit every day according to requirement
Fruit is a good source of vitamins, including vitamin C and folate. It also provides carbohydrates, in particular natural sugars and fibre, especially in the edible skins. Juice is low in fibre.

One sample serve of fruit is:

Eating a well balanced diet high in fruit and vegetables, breads and cereals will reduce the risk of bowel cancer by helping to maintain a healthy bowel. Regular check-ups are still very important. We can reduce the risk of bowel cancer in Australia with better diet.

Added to site on : Monday, 3 November 2003