- Eating more cruciferous vegetables may lower your risk of colon cancer by 20%, according to one study.
- Scientists say these veggies contain powerful plant compounds that may actively fight cancer in the body.
- Experts explain how eating more of this food supports your gut health.
Colon cancer is highly treatable if caught early, so it’s crucial to get the recommended screenings and watch for the possible signs of colon cancer. But in the meantime, choosing the right foods can go far towards supporting your gut health and potentially lowering your risk. In fact, a study published in BMC Gastroenterology found that one particular food group, cruciferous vegetables, lowers colon cancer risk. Read on to discover what the researchers found, how these veggies boost your gut health overall, and some easy and tasty ways to prepare and enjoy them.
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.
The large meta-analysis reviewed data from 17 different studies and 97,595 participants who self-reported their intakes of cruciferous vegetables, such as broccoli, cauliflower, cabbage, kale, and Brussels sprouts. Incidence of colon cancer was then measured, comparing those with the highest versus the lowest consumption of the vegetable. 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—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,” said 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 added: “The protective effect seems to level off when you reach about 40 to 60 grams per day, so consistency really matters more than anything.”
So, what’s so special about these vegetables in particular? “Cruciferous vegetables are plants in the Brassicaceae family, recognizable by their cross-shaped flowers,” said Pallian. In addition to those mentioned above, other cruciferous veggies include collard greens, kohlrabi, mustard greens, rutabaga, turnips, Bok choy, Chinese cabbage, arugula, radish, horseradish, watercress, and wasabi, Pallian added.
In general, a plant-forward, fiber-rich diet is known to help reduce risk of colon cancer, said Dr. Rao. But cruciferous vegetables contain glucosinolates, which are sulfur-containing chemicals that break down into bioactive products called isothiocyanates (ITCs), she explained. These are known to help detoxify the body of cancer-causing carcinogens, promote healthy cell turnover, and reduce inflammation.
Pallian added 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, explained Elizabeth Harris, M.S., R.D.N., owner of Elizabeth Harris Nutrition and Wellness.
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,” said Pallian.
Tasty ways to eat more cruciferous vegetables
“Adding cruciferous veggies to your meals doesn’t have to be complicated and can be downright delicious,” said 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 recommended 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,” said 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 eating plenty of cruciferous veggies, Dr. Rao noted that it’s still important to fill your plate with a variety of different fruits and vegetables. “Try to eat the rainbow and eat 30-plus different plants per week,” she said. “Small changes add up over time!”
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