Eating Fish Cuts Bowel Cancer Risk by Ashleigh Feltham Accredited Practising Dietitian and Accredited Nutritionist
Bowel cancer, also known as colorectal cancer, is the third most diagnosed cancer in Australia. The colon is located in the lower section of the intestinal tract. It absorbs water and salts from undigested food and is where waste is moved on for excretion.
The colon is lined with a mucous membrane, which includes lymphoid cells. These cells play an important role in optimising the immune system. The colon is also home to microbes that promote good health. When these microbes consume prebiotic fibre, they release signalling molecules called short-chain fatty acids.
The World Cancer Research Fund has documented a number of lifestyle factors that influence the risk of developing colorectal cancer. Factors that may increase risk include being overweight or obese, eating red or processed meats, and drinking alcohol.
In contrast, lifestyle factors that help cut your risk of developing colorectal cancer include physical activity. Including whole grains, foods containing dietary fibre, and dairy in your diet also helps lower your risk of developing colorectal cancer. There is evidence that including fish in your diet helps cut the risk of developing colorectal cancer.
In a recent cohort study, the link between colorectal cancer and fish consumption, dietary and levels of omega-3 fats in the blood, and the ratio of omega-6 to omega-3 fats were investigated. There were 521,324 participants. Researchers measured the number of fish and omega-3 fats in the diets of the participants using a food frequency questionnaire. Blood was taken to determine levels of omega-3 fats in the blood.
It was found that a higher intake of fatty and lean fish reduced the risk of developing colorectal cancer. A higher overall amount of omega-3 fats in the diet was linked to a reduced risk of developing colorectal cancer. In contrast, a diet consisting of a higher ratio of omega-6 to omega-3 fats was linked to an increased risk of colorectal cancer.
A healthy dietary habit you can add to promote overall health and potentially cut your risk of developing colorectal cancer is including two to three servings of seafood each week. One serve is equal to 100g of cooked seafood. Seafood rich in omega-3 fats includes sardines, herring, mackerel and salmon.
Canned fish is ideal. The longer shelf life and portability makes it easy to transport without refrigeration. Being ready to eat, canned fish takes the hassle out of cooking and preparation. Look for canned seafood that has been responsibly caught with traceability.
Take home message
There are a number of factors that influence your risk of developing colorectal or bowel cancer. One of these may be seafood intake. While the evidence for including seafood in your diet to reduce the risk of colorectal cancer is still growing, the results from published research lean towards including fish to reduce your risk of developing bowel cancer. Eating Fish Cuts Bowel Cancer Risk.
References:
- Bowel Cancer Facts. Bowel Cancer Australia.
- Aglago EK, Huybrechts I, Murphy N, Casagrande C, Nicolas G, Pischon T, Fedirko V, Severi G, Boutron-Ruault MC, Fournier A, Katzke V, Kühn T, Olsen A, Tjønneland A, Dahm CC, Overvad K, Lasheras C, Agudo A, Sánchez MJ, Amiano P, Huerta JM, Ardanaz E, Perez-Cornago A, Trichopoulou A, Karakatsani A, Martimianaki G, Palli D, Pala V, Tumino R, Naccarati A, Panico S, Bueno-de-Mesquita B, May A, Derksen JWG, Hellstrand S, Ohlsson B, Wennberg M, Van Guelpen B, Skeie G, Brustad M, Weiderpass E, Cross AJ, Ward H, Riboli E, Norat T, Chajes V, Gunter MJ. Consumption of Fish and Long-chain n-3 Polyunsaturated Fatty Acids Is Associated With Reduced Risk of Colorectal Cancer in a Large European Cohort. Clin Gastroenterol Hepatol. 2020 Mar;18(3):654-666.e6. doi:
- Colorectal Cancer. World Cancer Research Fund.v
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