POWER UP YOUR PLATE

EASE UP ON RED MEAT

A study in The American Journal Of Gastroenterology

found that eating white meat can lower your risk of bowel cancer, while other research points to an increased risk for those who eat processed meats. The WHO advises eating no more than 500g red meat per week (about three meals’ worth) and avoiding processed meats.

KEEP DRINKING COFFEE

According to the University of Southern California, drinking two and a half cups of the stuff a day – be it decaf or a caffeinated double shot – can reduce your bowel cancer risk by 50%.

DON’T SKIMP ON YOUR GREENS

Particularly broccoli. This cruciferous veg contains huge amounts of the bowel-cancerfighting compound sulforaphane. Opt for young broccoli sprouts if you can, as these have 50 times the amount of sulforaphane in more mature stems.

EMBRACE YOUR NUT BUTTER ADDICTION

Nuts release protective enzymes that inhibit the growth of cancer cells. Plus, research from the American Society of Clinical Oncology found that people who ate 55g of hazelnuts, almonds, walnuts or cashews a week had a 42% lower risk of cancer recurrence than those who didn’t.

SPRINKLE POMEGRANATE SEEDS ON YOUR SALAD

According to the University of Warwick, these fruity seeds contain natural compounds that can activate autophagy (the fancy term for the process whereby cells break down harmful elements). Red grapes, pears, mushrooms, lentils and green peas work, too.

SWITCH TO WHOLEGRAIN BREAD AND BROWN RICE

Eating a high-fibre diet, including brown rice at least once a week and three servings of whole grains daily, is thought to reduce your risk of bowel cancer by 40% and 17% respectively.