Many people would rather not think about bowel cancer as it certainly is an unpleasant condition. Unfortunately, though, bowel cancer is one of the most common forms of cancer in Western countries, and about 8% of the population suffer from it at one time or another. Fortunately it is curable in many cases, usually with surgery.

Cancer develops when one of the cells of the lining of the large intestine changes, due to gene mutation, and the cell divides again and again, uncontrollably, forming a clump of cells called a polyp or adenoma. At this stage the adenoma may remain as it is or, in about 5% of cases, may go on to form a malignant cancer. Sometimes bowel cancer does not go through the polyp stage but arises from a flat lesion.

High fibre intake has been shown to decrease the risk of developing bowel cancer. This is probably partly due to the beneficial effect of fibre in the gut, slowing digestion and allowing for maximum absorption of nutrients, and also the mechanical effect of adding bulk to the bowel contents, enabling them to be emptied regularly, thus removing toxins in the faeces.

The other benefit of fibre in the diet is of course the large amounts of various nutrients contained in fibre-rich foods like fruits and vegetables. Recent studies have shown that the isothiocyanates in cabbage, broccoli, cauliflower, and brussel sprouts may be especially protective against cancer.

The suggested minimum level of daily fibre intake is about 18 gm a day but many people manage only about t 12 gm. It is estimated that doubling your daily fibre intake can reduce the risk of colorectal or bowel cancer by 40%. The ideal is an intake of seven portions of fruit and vegetables every day, which is similar to the amount eaten by Mediterranean peoples.

The Mediterranean diet has been recognised by many nutrition experts as one of the healthiest, with its emphasis on whole grains and unrefined carbohydrates, lean meat and fish, and large quantities of fresh fruit and vegetables. If you follow, as nearly as possible, a Mediterranean diet, cutting back on saturated fat, salt, and sugar, you will reduce your risk of cancer, and, at the same time look and feel more healthy, and avoid putting on excess weight. With a healthy diet you can kill several birds with one stone.