1. Garlic
While it may sound like a simple, ineffective ingredient, garlic contains more health benefits than you may think. It not only packs a powerful flavor, but is also filled with nutrients.
"Garlic is associated with the decreased risk of colon cancer," explains Dr. LeBrett. "This is thought to be related to the prebiotic effect of garlic and [its] impact on the gut microbiome."
You can easily incorporate more garlic into your diet by adding fresh, dried, or minced garlic to several savory, healthy recipes. Don't worry about your breath - worry about your wellbeing! Season vegetables with it, add extra to a sauce, or find other ways to get creative.
2. Yogurt
Dr. LeBrett calls this one of her "favorite foods for overall gut health," and it's one that you could easily eat for breakfast most mornings!
The digestive health expert notes that yogurt has "also been known to decrease the risk of colon cancer," and that in a study on men, "two servings of yogurt per week decreased the risk of developing polyps, which are precancerous lesions to colon cancer."
Similar to garlic, the results are thought to come from the prebiotics that yogurt is "rich" in. If you're looking to switch up your breakfast and eat healthy, shoot for some plain, low-fat regular or Greek yogurt and pair it with low-calorie fruits like berries for a natural, cancer-fighting meal.
3. High-Fiber Foods
Health experts have been informing us for years that eating a diet high in fiber is one of the best ways to prevent colon cancer. Dr. LeBrett notes that "most Americans do not consume enough dietary fiber," but adding more high-fiber foods like fruits, vegetables, and legumes to your diet can protect you a lot more than you may think.
"This effect is particularly beneficial for people who eat processed red meat," adds Dr. LeBrett.
If you've been eating too much processed or red meat and not enough fibrous foods, it may be time to swap them for plant-based protein sources. Foods like beans, lentils, and more are high in fiber and protein, allowing you to drop harmful ingredients and up the good ones.
4. Coffee
Attention, all java lovers - your favorite morning beverage can help lower your risk of colon cancer!
"Coffee gets a bad reputation on social media, but coffee has been shown to be protective against developing colon cancer," says Dr. LeBrett.
"For the decaf drinkers like me, decaf coffee is also protective."
Now, if you load your coffee up with sugar, cream, or sweetened creamers, you could be canceling out its health benefits. After all, added and refined sugars are something you're going to want to cut down on if you're trying to lower your risk of cancer. Therefore, try to ditch sugary coffee, and only add unsweetened dairy or plant-based milks if you can.