- A new study looks into how cruciferous vegetables like broccoli and cauliflower may lower colon cancer risk.
- Daily consumption of the vegetable type could lower risk by 20%, according to the findings.
- Below, experts explain how.
We’re encouraged to eat our vegetables for good reason—because they contain gut-loving fiber and health protective antioxidants. And now, one particular group—cruciferous vegetables, like broccoli and cauliflower—may deserve more plate real estate. New research says that eating enough of them could protect against colon cancer, which is the fourth most common type of cancer diagnosed in the United States, the third-leading cause of cancer-related deaths in men, and the fourth-leading cause of cancer-related deaths in women, according to the American Cancer Society.
Meet the Experts: Elizabeth Harris, M.S., R.D.N., owner of Elizabeth Harris Nutrition and Wellness, Jennifer Pallian, B.S.C., R.D., food scientist and recipe developer at Foodess Creative Inc., and Supriya Rao, M.D., a quadruple board-certified gastroenterologist with Integrated Gastroenterology Consultants.
Below, experts explain the findings and share more about the veggie family and how you can eat them to reap their benefits.
What did the study find?
The large meta-analysis, published in BMC Gastroenterology, reviewed data from 17 different studies and 97,595 participants who self-reported their intakes of cruciferous vegetables. Incidence of colon cancer was then measured, comparing those with the highest versus the lowest consumption of the vegetable, explains Elizabeth Harris, M.S., R.D.N., owner of Elizabeth Harris Nutrition and Wellness.
It was deduced that consuming 40 to 60 grams of cruciferous vegetables per day—which amounts to about ½ cup of broccoli or two to three cups of raw kale, says Harris—could lower your risk of developing colon cancer by nearly 20%.
“These results strengthen the evidence that diet, particularly vegetable intake, plays an important role in colon cancer prevention,” says Jennifer Pallian, B.S.C., R.D., food scientist and recipe developer at Foodess Creative Inc.
Supriya Rao, M.D., a quadruple board-certified gastroenterologist with Integrated Gastroenterology Consultants adds: “The protective effect seems to level off when you reach about 40 to 60 grams per day, so consistency really matters more than anything.”
What are cruciferous vegetables, and how could they fend off cancer?
“Cruciferous vegetables are plants in the Brassicaceae family, recognizable by their cross-shaped flowers,” says Pallian. Common examples include broccoli, Brussels sprouts, cabbage, cauliflower, kale, collard greens, kohlrabi, mustard greens, rutabaga, turnips, bokchoy, and Chinese cabbage, she adds. Other members outside the Brassica family include arugula, radish, horseradish, watercress, and wasabi.
In general, a plant-forward, fiber-rich diet is known to help reduce risk of colon cancer, reiterates Dr. Rao, but cruciferous vegetables contain glucosinolates, which are sulfur-containing chemicals that break down into bioactive products called isothiocyanates (ITCs), which are known to help detoxify the body of cancer-causing carcinogens, promote healthy cell turnover, and reduce inflammation, says Dr. Rao.
Pallian adds that ITCs have also demonstrated aid in cancer cell death, the blocking of new blood vessels that feed tumors, and cell cycle arrest to prevent uncontrolled cell multiplication. Ultimately, these bioactive compounds are believed to destroy or slow the growth of cancer cells, concludes Harris.
On top of their cancer-fighting properties, cruciferous veggies are generally nutritious. They’re fiber-packed and also contain vitamin C, carotenoids, and flavonoids, “which may contribute to enhanced gut health, reduced inflammation, and antioxidant protection,” says Pallian.
How to eat more cruciferous veggies
“Adding cruciferous veggies to your meals doesn’t have to be complicated and can be downright delicious,” says Pallian. “For a quick and crispy side, toss some broccoli in the air fryer with olive oil and spices. If you’re craving takeout vibes, a simple beef and broccoli stir-fry comes together in minutes and makes a balanced dinner. Roasted cauliflower and kale with chickpeas and a tangy yogurt dressing is hearty enough to stand on its own as lunch, while classic cabbage coleslaw, whether you go creamy or lighter with yogurt, always hits the spot.”
Pallian also recommends hiding a handful of kale in a banana smoothie or blending broccoli or kale into a creamy pasta sauce for all the flavor with a little extra nutrition. There is one caveat to note, though: “Cruciferous vegetables can cause uncomfortable gas or bloating in some,” says Harris. “To minimize this potential effect, add them to your diet gradually and be sure to drink plenty of water to aid digestion.”
In addition to these crunchy plants, Dr. Rao notes that it’s still important to consume a variety of them. “Try to eat the rainbow and eat 30-plus different plants per week,” she says. “Small changes add up over time!”
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