A glass of milk could help reduce bowel cancer risk

It’s long been said that we are what we eat; however, a new study shows that what we drink can also play a big part when it comes to both increasing and decreasing our risk of developing bowel cancer.

In the most comprehensive single study ever conducted into the relationship between diet and bowel cancer, researchers from the University of Oxford found that boosting calcium intake with, among other things, a daily glass of milk could decrease the risk of developing bowel cancer by 17 per cent.

The same study also confirmed that booze and bowel cancer are a bad mix, with scientists finding that one large glass of wine (or 20 grams of alcohol) heightened the risk by 15 per cent.

Using data from more than half a million women in the UK, the study investigated the link between 97 dietary products and nutrients and bowel cancer risk over an average time of 16 years, with the results being published in Nature Communications.

The good news is that a diet rich in calcium plays a “protective role” in the development of the disease, according to Dr Keren Papier, lead researcher of the study.

“We have some idea on why calcium has this effect,” explains Papier. “It’s suggested that calcium might protect against bowel cancer by binding to bile acids and free fatty acids to form a type of a harmless ‘soap’, which stops them from damaging the lining of our gut.”

This “soap effect” helps these bile and fatty acids to be swept out of the gut like a “spring clean” so they can’t build up and are less likely to cause damage.

While dairy products, such as milk and yoghurt, are good sources of calcium, people who are lactose intolerant or vegans and those who avoid dairy products for other reasons won’t miss out on these health benefits, as the study found non-dairy sources of calcium, such as leafy greens, tofu, fortified orange juice or almond milk, soymilk, sardines, nuts, and tahini, all had a similar effect.

Researchers found consuming an additional 300 milligrams of calcium each day was associated with a 17 per cent lowered risk for bowel cancer, especially when associated with nutrients riboflavin, magnesium, phosphorus and potassium.

“It is important to understand that the nutrients related to reducing colorectal risk, such as calcium, phosphorus, potassium and riboflavin are not solely related to dairy,” says dietician Monique Richard.

“There are multiple studies who have observed populations around the world with minimal or non-existent dairy intake but also a reduced cancer risk while having robust bone health,” she says.

The Oxford study also further solidified the known risk of alcohol and the carcinogenic effect of red and processed meat consumption. Papier and her team reported that each 30 grams of red and processed meat consumed daily increased a person’s cancer risk by 8 per cent, while 20 grams of alcohol – the equivalent of a glass of wine – heightened the risk by 15 per cent.

Bowel Cancer Australia’s Bowel Care Nutritionist, Joanne, has put together some suggestions for how to incorporate calcium from leafy greens, nuts and seeds, legumes, pulses and wholegrains into your diet.

• Add kale chips to your dinner – whole kale leaves with a sprinkle of extra virgin olive and salt and pepper and in a hot oven for 15 minutes.
• Have lentils, chickpeas, cannellini beans (soaked, drained, cooked and cooled) in the fridge ready to add to tomorrow’s lunch.
• Add a rocket salad to start your dinner, dressed simply with lemon juice and olive oil.
• Make your own hummus add it to salads or drizzle over your roasted root vegetables.
• Make Greek yoghurt and fresh berries your go to dessert after dinner.
• Try whole mushrooms on the BBQ or stuffed capsicum filled with brown rice and herbs.
• Put tofu in your next stir-fry, it’s an excellent source of calcium and protein.