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Step 1
Shop the periphery of your grocery store. This is where the healthiest foods are located, especially the produce.
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Step 2
Eat vegetables from the produce aisle as a regular part of your daily diet. These vegetables include green leafy vegetables, roots and bulbs, legumes such as beans and peas, and stems and flowers such as broccoli, artichokes and celery.
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Step 3
Consume blueberries every day. Some research suggests that blueberries may reduce your risk of colon cancer. Blueberries are thought to be so powerful because they contain the super antioxidant, pterostilbene.
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Step 4
Include other fruits in your diet such as a wide range of berries, tropical fruits, citrus fruits, melons and seeded fruits such as cherries and grapes.
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Step 5
Increase your overall grain consumption, especially whole grains. At a minimum, you should eat whole wheat bread instead of white bread, and brown rice instead of white.
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Step 6
Restrict your consumption of animal fats and cholesterol, as they have been linked to an increased risk of colon cancer.
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Step 7
Count your grams of fiber consumed daily. You should eat 25-30 grams of fiber daily, but many people don't even get 15 grams per day.
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Step 8
Increase your fiber intake by adding the following foods to your diet: bananas, beans, berries, bran cereals, whole wheat breads, broccoli, apples, lentils, carrots, peas, potatoes and sweet corn.
