Nutrient-rich meals to keep your colon healthy

Regular screenings, including colonoscopies, can prevent or catch colorectal cancer early enough to cure it in 90% of cases.

But good nutrition also plays a significant role in preventing the disease, which is the second leading cause of U.S. cancer-related deaths.

“Colorectal cancer, unlike most other tumors, is extremely sensitive to dietary changes,” says Dr. Jason Zell, an oncologist at the UCI Health Chao Family Comprehensive Cancer Center. "The western dietary pattern — a diet high in fat, meats, sweets — is not good for lowering your colorectal cancer risk."

The American Society of Colon and Rectal Surgeons recommends following these nutritional guidelines:

• Prioritize a low-fat diet rich in fruits, vegetables, whole grains and lean protein.
• Increase fiber intake to 20-35 grams daily.
• Reduce consumption of red and processed meats, which have been linked to an increased risk of colorectal cancer.
• Eliminate tobacco and limit alcohol consumption. In combination, they are linked to a higher risk of colorectal and other gastrointestinal cancers.

These delicious, nutrient-rich recipes, created by Jessica VanRoo, executive chef of the Susan Samueli Integrative Health Institute, part of UCI Health, provide an energizing jump-start to better digestive health.

Roasted ratatouille salad with quinoa and balsamic reduction

The ingredients in this bountiful salad deliver a variety of nutrients that are particularly beneficial for colorectal health.

The roasted vegetables — eggplant, zucchini, bell pepper, and tomatoes — are packed with antioxidants, vitamins and minerals. Their anti-inflammatory properties promote heart health while also providing ample dietary fiber, which plays a crucial role in promoting healthy digestion. 

Fiber supports the growth of beneficial gut bacteria, contributing to a balanced and healthy microbiome, which is vital for overall digestive health and the prevention of colorectal diseases. It also helps prevent constipation and reduces the risk of bloating and discomfort.

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Quinoa, a whole grain, is another excellent source of fiber, as well as magnesium, iron and manganese, which support bone health, energy production and metabolism. It also is a complete protein, meaning it contains all nine essential amino acids, making it a great choice for muscle repair and overall body function.

Garlic, with its natural compounds like allicin, is known for reducing inflammation and fighting harmful gut bacteria.

The balsamic vinegar reduction dressing adds a tangy flavor with minimal calories, while enhancing the body’s ability to absorb nutrients and regulate blood sugar.

"Combined with fresh basil and lettuce, this colorful salad provides an invigorating, nutrient-dense meal that supports colorectal health, boosts immunity and helps maintain a healthy weight," says Katie Rankell, a registered dietitian and program director of the UCI Health Weight Management Program. 

Chicken asparagus bundles with garlic sauce

Besides being visually appealing, the combination of lean protein and fiber-rich vegetables in this dish provides considerable colorectal health benefits. 

Asparagus is particularly good for the digestive system due to its high fiber content, which helps to regulate bowel movements and support healthy gut bacteria.

Also rich in antioxidants, asparagus helps reduce gut inflammation and protect against oxidative stress that can contribute to colorectal issues. Its heavy reserves of vitamin K and folate support overall gastrointestinal health and cell repair to maintain a healthy colon lining.

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Lean chicken breasts are a high-quality source of protein, which is essential for tissue repair and muscle maintenance, including those in the digestive tract.

The olive oil and butter in this recipe are healthy fats that help the body absorb fat-soluble vitamins and maintain the integrity of the gastrointestinal lining.

The vitamin C in lemon juice and zest also has disease-preventing antioxidant properties.

"This beautifully balanced dish will support your colorectal health while also pleasing your palate!" Rankell says.

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