Bowel cancer is one of the most common types of cancer and is also one of the types of cancer most strongly linked to diet. This means that consuming certain foods increases the likelihood of developing bowel cancer, while avoiding certain foods significantly reduces the likelihood of developing it. Today we will talk about the foods we should consume, but also about the foods we should avoid.ψ Animal fat. Animal fats from red meat, and especially from processed meats such as deli meats, have been linked to an increased risk of bowel cancer for many decades. The theory behind this is that fat causes the gastrointestinal system to produce a lot of bile salts that are necessary to digest fat, which are metabolized in the gut and turned into carcinogens. People with very high risk, for example, first-degree relatives of people with bowel cancer, may stop eating animal fats completely and eat a diet rich in plant foods that do not contain animal fats. Someone without a family history of cancer could simply cut down on animal fats and that would be enough. Antioxidants. Antioxidants are substances present in food and help to deal with oxidative stress which causes damage to our genetic material. Studies have shown that foods rich in antioxidants protect against several types of cancer, especially colon cancer. The foods that are richest in antioxidants are plant foods, and especially fruits and vegetables. Of the fruits and vegetables, the foods that have the highest content of antioxidants are the fruits that belong to berries, such as blueberries, blueberries and raspberries, while from vegetables, the most antioxidants are found in the two most anti-cancer families, which are cruciferous vegetables and onion family vegetables. The cruciferous family includes broccoli, cauliflower, cabbage, spinach, arugula, and kale, while the onion family includes onion, garlic, leeks, and scallions. Those who are considering taking antioxidants in dietary supplements should think again. Studies have shown that antioxidant substances when administered as dietary supplements in several cases not only do not protect, but also increase the likelihood of cancer. So, it's not a good idea. Folic acid. Folic acid has been extensively studied for the protection it provides against bowel cancer and for this reason it is very important to have plenty of it in our daily diet. Folic acid takes its name from the leaves in which it is abundant. This way you can remember which foods are rich in folic acid and we need to consume them daily and in large quantities. The vegetables that have leaves are cabbage, lettuce, spinach, arugula, beets, radishes, beetroot and generally all the leaves that our diet includes. Anyone considering consuming folic acid as a nutritional supplement should think again, because it is not a good idea. In this case also, studies warn that taking folic acid in the form of a food supplement may increase the likelihood of colon cancer. So, it's not a good idea. Calcium and Vitamin D. We all know that calcium and vitamin D play a very important role in bone health, but it seems that the benefits of these two do not stop there. Foods rich in calcium and vitamin D also appear to protect against bowel cancer. Foods rich in calcium are dairy products, which if someone has a family history of bowel cancer may choose to consume low fat varieties in order to avoid animal fat. However, calcium is also found in plant foods, such as green leafy vegetables and beans. Fish also contain a lot of calcium, especially if we consume small fish with their bones. Finally, we can synthesize vitamin D when we are exposed to the sun, or get it from foods such as sardines, trout, anchovies and other foam fish. Fiber. Fiber appears to ensure a balanced intestinal flora to reduce the risk of colon cancer. Fiber-rich foods are basically plant foods, especially those found in leafy form, such as leafy vegetables. Nevertheless, legumes and some fruits such as plums are also very rich in fiber. Phytochemicals. Recently it has been shown that plants contain a series of chemical substances that have no nutritional value, i.e. they do not provide calories when we consume them, but they protect the body from many diseases and especially from many forms of cancer. These substances include flavonoids, polyphenols and terpenes and are found in fruits and vegetables such as tomatoes, citrus fruits, berries, peppers, carrots, broccoli, cabbage and others. These guidelines will greatly help you reduce your chance of getting bowel cancer, but no diet will eliminate that chance. As long as you pay attention to your diet, all the more you must make sure that you do the appropriate tests in time so that you can stop the cancer as early as possible. Starting in your 40s and 50s you should have your first colonoscopy and thereafter, as directed by your gastroenterologist, at regular intervals. With the prevention steps we have said here, and early diagnosis with a colonoscopy, you will avoid this very common condition that unjustly kills so many of our fellow human beings every year. Thank you very much.