Did you know that colon cancer is the second leading cause of cancer-related deaths in the United States? And sadly, the numbers are on the rise, especially in young people. It’s not known why; however, possible reasons are due to increased rates of obesity, as well as sedentary lifestyles. There are several ways to decrease your risk of colon cancer, including eating a well-balanced diet that is full of fiber, getting regular exercise, avoiding smoking cigarettes and maintaining a healthy weight. Today, we’re going to share four foods you should add to your grocery list to cut your risk of colon cancer.

Fruits and vegetables
Let’s start with the obvious one here. We all know that a diet high in fresh fruits and vegetables is good for the prevention of any form of cancer. Fruits and veggies contain fiber, and this roughage helps to push the food you’ve eaten through your colon and into the toilet. Also, fruits and veggies are packed with nutrients. However, most people don’t eat enough. New research suggests 3 to 5 servings of fruit and 7 to 14 servings of vegetables each day. You should also aim for a minimum of 30 grams of fiber! Some high fiber fruits and vegetables to add to your list are split peas, Brussels sprouts and raspberries.

Tomato sauce
That’s right, eat more pizza and spaghetti sauce! As long as it’s a healthy, homemade version. Lycopene, a compound found in tomatoes, has been proven to reduce the risk of colon cancer. And cooking the tomatoes is even better, so add some pasta sauce to your weekend meal prep!

Whole grains
Whole grains are another food that’s high in fiber. But you’ve got to be sure you stick with the right ones. Go with oats, multigrain bread, farro or several others.

Foods high in omegas
Think fish — such as salmon — olive oil and chia seeds. The omega 3s, 6s and 9s in fatty fishes and oils help to reduce inflammation, which can cut your cancer risk. Just be sure you’re getting good quality fish and high quality oils.

Foods you should avoid…

Highly processed or packaged foods
Foods that are found in boxes at the grocery store are usually full of sugar and other additives. Sugar fuels cancer, so it is best to try and avoid it whenever possible.

Red meat
It is believed that eating red meat causes an increased sugar response, which increases inflammation.

Add the right foods to your meal plan, and you’ll not only improve your overall health, but reduce your risk for colon cancer.

To learn more about women’s health check out the Women’s Mind Body Wellness Summit. It contains 6 interviews by top female health professionals plus two workout videos and 3 bonus videos on mind-body wellness with MyHealthSpin Founder Lori-Ann Rickard.