- Gut-healthy snacks like yogurt, citrus and nuts may help lower your risk of colon cancer.
- Gastroenterologist-approved foods like apples, watermelon and guacamole support digestion.
- A healthy diet can’t replace medical care, but it plays a key role in lowering chronic disease risk.
Colon cancer rates are on the rise, especially for young adults, so it’s more important than ever to prioritize gut-healthy foods. Gastroenterologist Joseph Salhab, M.D., has been providing tips to his millions of social media followers about the best foods and lifestyle choices to make for optimal gut health and digestion.
Recently, he took to Instagram and shared some of his favorite food recommendations to mitigate colorectal cancer risk.
“Remember that lowering your risk is not the same as eliminating your risk,” Salhab writes on his Instagram post. “Diet never replaces medical therapy or evaluation but should always be discussed because we know people with healthier diets have a lower risk of chronic disease.”
We couldn’t help but notice that the majority of his picks were healthy snacks you can easily incorporate into your routine. Here are some gastroenterologist-approved snacks to help keep your gut health in check.
Yogurt
Yogurt isn’t just the base for a delicious parfait. It provides ample benefits, from supporting bone health to heart health. And a meta-analysis shows that higher yogurt consumption is correlated with a 7% decreased risk of colorectal cancer.
Parfaits topped with berries and granola are a simple, healthy snack. Take it up a notch this summer with these refreshing Mini Frozen Yogurt Parfaits or our Strawberry-Chocolate Greek Yogurt Bark.
Citrus Fruits
If you love packing an orange in your bag for an easy snack option, you’re in luck. Citrus fruits are some of the best options for your gut health, thanks to their fiber and water content. Regularly eating citrus can lower cancer risk associated with the digestive and upper respiratory tract, research shows.
Enjoy an orange, grapefruit or clementine as is, add them to a smoothie, or embrace these fruits in a colorful fruit salad.
Tree Nuts
Tree nuts, such as almonds, cashews and Brazil nuts, are packed with protein, making them a satisfying snack. But that’s not the only benefit they provide. For example, the gastroenterologist references research that shows how two servings of tree nuts per day may help lower disease recurrence risk for those with a later stage of colon cancer by 42%.
Nuts’ gut-healthy properties are worth keeping your pantry stocked for. Roast them with your favorite seasonings, like everything bagel seasoning or with a sesame-honey glaze. For a double whammy, add chopped nuts to your yogurt for a snack your gut will thank you for.
Apples
An apple a day may quite literally keep the doctor away. With heart-healthy fiber, apples are equally delicious and nutritious with a slew of research supporting its nutrient density. A case-control study showed that eating apples daily reduced colorectal cancer risk by 47%. Pair with nut butter or cheese for a filling snack loaded with protein and fiber.
Watermelon
Watermelon wears its name with pride, as 92% of it is made up of water. Staying hydrated is super important for healthy digestion as it keeps things moving in your colon, so upping your water intake as well as eating enough hydrating fruits like watermelon is key.
There’s nothing quite like fresh watermelon on its own, but you can elevate it even more by topping a slice with mint-basil dressing or with lime zest and salt.
Salsa and Guacamole
Tomatoes and avocado have both been shown to reduce risk of colon cancer, thanks to their fiber and antioxidant content. The best part about these fruits being gut-healthy powerhouses is that they’re the stars of some of our favorite dips!
Salsa and guacamole are nutritious choices for a snack or appetizer. And there’s nothing quite like homemade; Recipes like our Fresh Tomato Salsa and our Almost Chipotle’s Guacamole are meant to be served together.
