Colon polyp risk reduced 33 percent by legumes (beans) and 40 percent by brown rice in the diet: Study

beans legumes in diet help prevent colon polypsColon polyp risk reduced 33 percent by legumes (beans) and 40 percent by brown rice incorporated into one’s diet. The study found eating legumes at least three times a week and brown rice at least once a week was linked to a reduction in colon polyps.

Lead author Yessenia Tantamango said, “Eating these foods is likely to decrease your risk for colon polyps, which would in turn decrease your risk for colorectal cancer. While a majority of past research has focused on broad food groups, such as fruits and vegetables, in relation to colon cancer, our study focused on specific foods, as well as more narrowed food groups, in relation to colon polyps, a precursor to colon cancer. Our study confirms the results of past studies that have been done in different populations analyzing risks for colon cancer.”


The study also found that eating cooked vegetables at least once a day – compared to less than five times a week – reduced the risk of colon polyps by 2.4 percent. Consuming dried fruit three times a week or more also reduced the risk of developing colon polyps by 26 percent.

Dr. Tantamango added, “”Legumes, dried fruits, and brown rice all have a high content of fiber, known to dilute potential carcinogens. Additionally, cruciferous vegetables, such as broccoli, contain detoxifying compounds, which would improve their protective function.”

Previous studies uncovered an increased risk of colon cancer associated with meat consumption, while legume intake offered some protective effects.

The present study highlights the importance of incorporating more fruits, vegetables, and legumes into one’s diet for maintaining good health and preventing future disease.

Foods to help prevent colon polyps

Here are some dietary tips and guidelines for preventing colon polyps.

Eat foods that contain curcumin or quercetin: Curcumin is what gives certain spices their intense yellow color and has been used in Chinese and Ayurvedic medicine for centuries. Quercetin is a bioflavonoid found in onions, for example. In studies of both curcumin and quercetin, polyp sizes have been found to decrease.

Reduce fat intake, especially from animal sources: Studies have shown that a diet high in animal fats increases the risk of intestinal polyps along with colon cancer. On the other hand, a diet high in fatty fish and healthy fats from nuts and oils was shown to prevent polyps and lower the risk of colon cancer. Removing animal protein as your main protein source and replacing it with healthier alternatives can help reduce the risk of polyps.

Get adequate vitamin D: Getting in adequate amounts of vitamin D can help prevent polyp development. Vitamin D can be sourced through sunlight primarily, but there are some dietary sources, too, like fortified cereals and eggs.

Maintain a healthy calcium-to-magnesium ratio: Calcium has been found to yield protective effects against polyps in the presence of magnesium. Keeping both minerals in a perfect proportion can better help prevent the development of polyps. A ratio of 2:1 calcium to magnesium is advised.


Eat foods that contain sulphoraphane: Sulphoraphane can be found in broccoli and other cruciferous vegetables. In animal studies, sulphoraphane was found to offer protective effects to the intestines and prevent the formation of polyps.

For a successful prevention and reduction of colon polyps through diet, you should consume plenty of fruits and vegetables, boost your folic acid level, reduce your intake of meat and saturated fat, increase your fiber consumption, and increase your calcium intake.

Specific foods that can aid with colon polyps include broccoli, red peppers, onions, turmeric, spinach, garlic, arugula, and other sorts of cruciferous vegetables including cauliflower, Brussels sprouts, and bok choy.

Author Bio

Devon Andre has been involved in the health and dietary supplement industry for a number of years. Devon has written extensively for Bel Marra Health. He has a Bachelor of Forensic Science from the University of Windsor, and went on to complete a Juris Doctor from the University of Pittsburgh. Devon is keenly aware of trends and new developments in the area of health and wellness. He embraces an active lifestyle combining diet, exercise and healthy choices. By working to inform readers of the options available to them, he hopes to improve their health and quality of life.


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