Additional Coverage:
- A gut health and cancer researcher shared the foods she eats to lower her disease risk (businessinsider.com)
Gut Instinct: Researcher Shares Her Cancer-Fighting Diet Secrets
As colon cancer rates continue their troubling rise in individuals under 45, researchers are zeroing in on a surprising culprit: our gut health. Dr. Susan Bullman, an associate professor at MD Anderson Cancer Center, is at the forefront of this research, investigating the intricate link between what we eat and our cancer risk.
“These individuals are often very healthy – they’re exercising, they’re physically fit,” Bullman told Business Insider, highlighting the perplexing nature of this trend. Despite often following nutrient-rich diets, many struggle to consume enough fiber and essential vitamins in a world saturated with ultra-processed foods.
These convenient, packaged snacks, often devoid of vital nutrients, can wreak havoc on our gut. They disrupt the production of protective mucus, creating an open invitation for harmful microbes to infiltrate our bloodstream. Over time, this can spark inflammation and, ultimately, lead to the growth of cancerous tumors.
Feeding Your Gut, Fighting Cancer
Dr. Bullman’s research underscores the power of fiber-rich foods like lentils and beans.
Not only do they nourish beneficial gut microbes, but they may also significantly reduce the risk of colon and oral cancers. Interestingly, dangerous gut bacteria can travel between the mouth and the gut, emphasizing the interconnectedness of our internal systems.
There’s even some evidence suggesting high-fiber diets can improve the effectiveness of skin cancer treatments.
“If you think about your gut as a housing estate, you want the real estate to be occupied by these beneficial microbes,” Bullman explained, offering a vivid analogy for a healthy gut microbiome.
Inspired by her own findings, Dr. Bullman shared some of the dietary choices she makes to actively reduce her cancer risk.
Breakfast Boost: Oatmeal with a Berry Bonanza
Most Americans fall far short of the recommended daily fiber intake (25 grams for women, 38 for men), often consuming less than 10 grams. Dr.
Bullman tackles this head-on by starting her day with a fiber-packed breakfast: oatmeal and fruit. A simple cup of oatmeal combined with a cup of raspberries delivers a hefty 12 grams of fiber.
“I often have grapes and bananas to try and get some extra fiber in there,” Bullman added, also touting pears as a top-tier high-fiber fruit for snacking.
Prioritizing Whole Protein Sources
With the recent surge in “high-protein” products, it’s easy to get caught up in the trend. While protein is crucial for muscle growth and overall health, Dr. Bullman, who strength trains with free weights, urges caution.
“You’ll see things like high-protein cereals, high-protein pasta, and you think, ‘It’s full of protein, so it’s good for me,'” she noted. However, many of these seemingly healthy items, like protein bars, are often ultra-processed, packed with emulsifiers and stabilizers designed to enhance flavor and shelf life.
Instead, Bullman champions whole protein sources. Her lunch might feature chicken salad, boosted with chia or pumpkin seeds for an extra dose of fiber and protein. Dinner typically follows a Mediterranean-style approach: a fist-sized portion of lean protein like grilled chicken or beef, accompanied by a generous serving of fiber-rich vegetables and whole grains.
Smoothie Upgrade: The Power of Kefir
To further support her gut microbiome, Dr. Bullman incorporates fermented foods into her diet. She swaps traditional dairy milk for kefir, a fermented milk drink rich in probiotics, in her smoothies.
When selecting kefir, she advises scrutinizing the label for the list of microbes. “You don’t want to just take one microbe,” she emphasized.
“You want to make sure that it’s a community.” The more diverse the microbial community, the better for your gut health.
By focusing on whole, unprocessed foods, prioritizing fiber, and embracing fermented options, Dr. Bullman demonstrates a practical approach to nurturing gut health and potentially reducing cancer risk. It seems a healthy gut truly is a happy gut, and perhaps, a healthier you.
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- A gut health and cancer researcher shared the foods she eats to lower her disease risk (businessinsider.com)