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Legumes and Brown Rice Fight Colon Cancer, Research Suggests

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Consumption at that rate cut the risk of rectal/colon polyps by 24 percent and 26 percent, respectively.

The high fiber content in legumes, brown rice and dried fruit helps dilute potential carcinogens, and green vegetables such as broccoli contain a detoxifying compound, Tantamango explained.

The research looked at data from 2,818 people, surveyed about their eating habits in 1976-77 and again 26 years later when researchers inquired about the results of their colonoscopies. The study adjusted for factors such as family history of colorectal cancer, physical activity, constipation, alcohol intake and smoking, as well as variables in diet.

Dr. Andrew Weil, a nationally known wellness expert and developer of the Anti-Inflammatory Diet, said in his weekly newsletter of Aug. 11, 2011, that he welcomes more support through research of dietary strategies that help prevent colon polyps and colon cancer.

He also reminded readers that avoiding red meat can reduce the risk of polyps and colon cancer, as can limiting alcohol intake.

So you might be able to guess what I’m making for dinner tonight: vegetarian chili with three varieties of beans, along with lentils. No peas, not yet.


Frehn, Jennifer. “Cooked green vegetables, dried fruit, legumes, and brown rice may decrease risk of colon cancer.” Adventist Health Studies, Loma Linda University School of Public Health. Web. 3 Oct. 2011.

“Promoting Colon Health.” Weekly Bulletin (8/11/11), DrWeil.com. Web. 3 Oct. 2011.

Reviewed October 3, 2011
by Michele Blacksberg RN
Edited by Jody Smith

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