Expert points to 30 grams daily fiber for gut health

Maintaining good gut health is essential for preventing colon cancer, and experts emphasize that daily dietary habits play a significant role. Gastroenterology Specialist Assoc. Prof. Dr. Genco Gençdal advises that a balanced diet, active lifestyle, and timely screenings are key, rather than relying on any single 'miracle food'.

Gençdal highlights that diets low in fiber and high in processed foods and red meat can negatively impact gut microbiota. He recommends increasing consumption of vegetables, fruits, legumes, and whole grains, while minimizing processed meats like sausage, salami, pastrami, and ham. While red meat doesn't need to be entirely eliminated, consumption should be limited to around 350-500 grams of cooked meat per week.

A daily fiber intake of approximately 30 grams is recommended by the World Cancer Research Fund. Fiber is crucial not only for preventing constipation but also for enabling beneficial gut bacteria to produce important metabolites. Gençdal advises gradually increasing fiber intake and ensuring adequate water consumption. He also suggests incorporating a variety of colorful vegetables and fruits into the diet, as well as legumes several times a week.

While probiotic-rich foods like yogurt and kefir are beneficial, Gençdal notes there is insufficient evidence that probiotic supplements alone can prevent cancer. The most effective approach remains a fiber-rich, diverse, and natural diet. He also stresses the importance of regular physical activity, recommending 20-30 minutes of brisk walking daily. Furthermore, Gençdal emphasizes that while healthy eating reduces risk, it does not replace the necessity of colonoscopies for early detection.