Red meat is no longer a part of our meals at home. It's not because we don't enjoy the taste. However, studies have shown that eating red meat can increase the risk of colorectal cancer. Recently, a new study has made many people think about it. It suggests that cutting out all meat, not just red meat could lower the risk of colorectal cancer.

It made people consider trying more plant-based meals. But is protecting health and reducing the chances of getting cancer linked to a vegetarian diet? This article will discuss this question and help you prevent dangerous diseases like colon cancer. So, don’t stop here; keep reading. 

Can a Vegetarian Diet Lower the Risk of Colon Cancer?

Yes, following a vegetarian diet can help lower the risk of colon cancer. Studies have shown that people who avoid meat and focus on plant-based foods are less likely to develop colorectal cancer, which includes colon cancer. One large study followed over 77,000 people for seven years. The results showed that those who ate a vegetarian diet had a 22% lower chance of getting colorectal cancer. It suggests that cutting back on meat, especially red and processed meat, can reduce cancer risk. Also, eating more fruits, vegetables, whole grains, and legumes might protect the colon and reduce cancer risk.

Another long-term study tracked more than 10,000 people for 20 years. It also found that vegetarians had a much lower risk of colorectal cancer than meat eaters. It supports the idea that what we eat plays a big role in our health. Vegetarian diets are often rich in fiber, vitamins, and antioxidants. Therefore, these diets help keep the digestive system healthy and reduce inflammation, which can lower cancer risk. Also, plant-based diets usually contain less fat and less harmful chemicals, which are often found in processed and grilled meats. That is another reason why a vegetarian diet keeps your digestive system healthy.

How Does a Vegetarian Diet Reduce Cancer Risk?

Let’s discuss how a vegetarian diet reduces chance of getting colon cancer:

Fiber in Vegetarian Diets Helps Lower Colon Cancer Risk

Vegetarian diets are usually high in fiber. Fiber is a type of carbohydrate that your body can’t digest. However, it still has many health benefits. Research shows that people who eat too little fiber can have a higher risk of getting colorectal cancer. Studies also found that eating more than 23 grams of fiber a day could lower the risk of colorectal cancer by about 12%. Adding seven more grams of fiber daily can reduce the risk by 8%. Fiber helps keep the digestive system clean and healthy. It also reduces inflammation and helps remove waste from the body more easily. Plus, fiber can help eliminate some harmful effects of eating too much meat. So, a fiber-rich diet is one of the best ways to protect yourself from colon cancer.

Dairy Products in Some Vegetarian Diets Help Lower Colon Cancer Risk

The lacto-vegetarian diet is a type of vegetarian diet that includes dairy foods like milk, cheese, and yogurt. Research shows that eating more dairy products can help lower the risk of colorectal cancer. A 2019 review of 29 studies involving over 22,000 people found that those who ate more dairy had a lower chance of getting this type of cancer. Dairy products are rich in calcium, vitamin D, and other nutrients. Calcium can protect against cancer by stopping harmful cells from growing. It helps them die off naturally and keeps DNA safe from damage. Vitamin D in dairy products can also stop cancer cells from spreading and block the blood supply tumors need to grow. Yogurt and other fermented dairy foods may offer even more benefits. They contain healthy bacteria that improve gut health and many more. Preventing all of these problems will help protect against colon cancer.

Avoiding Red and Processed Meats Lowers Colon Cancer Risk

Vegetarian diets are plant-based and don’t include red and processed meats. Red meats include beef, lamb, pork, goat, and similar types of meat. Processed meats have been smoked, salted, or cured to last longer or taste better. Many studies have found that eating more red and processed meat increases the risk of colorectal cancer. For instance, a 6-year study with over 475,000 people showed that those who ate about 76 grams of red or processed meat daily had a 20% higher risk of colon cancer. By avoiding these meats, vegetarians reduce their exposure to harmful substances that can damage the colon and lead to cancer. It is one of the reasons why vegetarian diets can help protect against colon cancer.

Eating Fewer Refined Carbs Helps Lower Colon Cancer Risk

Vegetarian diets usually focus on healthy, low-calorie foods like vegetables, fruits, whole grains, and legumes. Because of this, vegetarians often eat fewer refined carbs. Choosing whole foods over refined carbs helps control calorie intake and support a healthy weight. It also lowers the risk of obesity and type 2 diabetes, which are linked to a higher risk of colorectal cancer. Research shows that obesity and diabetes can raise certain hormones and inflammation. These changes can make it easier for cancer cells to grow and spread. By avoiding sugary, processed foods and eating more naturally, vegetarian diets can help people stay at a healthy weight and lower their chances of developing colon cancer. 

Conclusion:

Choosing a vegetarian diet or simply reducing red and processed meat can help lower the risk of colon cancer. These diets are rich in fiber and low in refined carbs. It often includes healthy foods like fruits, vegetables, whole grains, and dairy. Studies show that eating more fiber and fewer processed foods supports better digestion. It helps with a healthy weight and balanced blood sugar, all of which help protect against cancer. Even including fish and avoiding red meat can make a big difference. Making small, healthy changes to your diet today can lead to better health and lower cancer risk in the future.