Colorectal Health: Nutritious Yet Delicious

Who would say no to the amazing variety of Malaysian cuisine, right? It surely is a challenge to not indulge in the gastronomic experience! But guess what? You can totally enjoy the goodness of Malaysian cuisine while keeping your gut happy.

1. Spices for your colon health
   

   Malaysia's cuisine is rich in herbs and spices like turmeric, ginger, garlic, cumin and cinnamon. These ingredients, besides being culinary staples, come with potential health benefits such as antioxidants, anti-inflammatory properties, and support for gut health. Try making some scrumptious and herbs-rich Malaysian dishes, such as chicken kurma, tandoori chicken, or ‘ikan masala’. Enjoy these not just for their flavour but also for the digestive perks!

2. Half your grains should be whole grains!
   

   Whole grains are packed with essential nutrients and their high fiber content makes them excellent for promoting gut health. Making simple dietary swaps, like opting for whole meal bread instead of white bread or adding oats, barley, or millet to your meals, can have a significant positive impact on your gut health.

3. Eat a variety of plant-based foods
   

   Adopt a nutritious diet by including a variety of plant-based foods. Studies show that consuming whole foods like vegetables, whole grains, legumes (beans), and nuts can lower the risk of colorectal cancer by around 10 – 15%. Consider integrating alternative plant-based protein sources such as tofu, legumes/beans, nuts, and tempeh instead of consuming a lot of red or processed meats, which are associated with the risk of colorectal cancer. Aim to have lesser than 100 grams of red meat and lesser than 50 grams of processed meat each day for a healthier diet.

4. Consume adequate servings of fruits and vegetables
   

   Incorporating a variety of colourful fruits and vegetables into your daily meals not only provides essential fiber but also serves as rich sources of antioxidants and phytochemicals beneficial for gut health. Malaysia has a variety of fruits and vegetables, including kangkung, kailan, and bayam, along with a diverse selection of fruits like papaya, dragon fruit, and pineapple. Remember, always aim to include 2 servings of fruits and 3 servings of vegetables in your daily diet for a healthy lifestyle.

5. Opt for a healthier drink with reduced sugar
   

   To lower the risk of colorectal cancer, minimise your consumption of refined sugar. Prolonged excessive sugar intake can lead to a chronic surge in sugar and body fat levels. Start by replacing sugar-sweetened beverages with healthier options that have no added sugar. For instance, swap your teh tarik for a cup of teh C kosong at your local coffee shop, or choose a glass of barley ‘kosong’. You can also make refreshing homemade fruit-infused water using ingredients like lime/lemon, mint leaves, and cucumber. This not only quenches your thirst but also boosts your vitamin C intake.

Always remember the key is to savour each bite mindfully, keeping 'suku-suku separuh' (quarter, quarter, half) in mind. Just like the variety of dishes that Malaysia offers, finding the right balance in your nutrition is key for a happy and healthy you.

Reference

• World Cancer Report: Cancer Research for Cancer Prevention, IARC Publications.
• Diet, nutrition, physical activity and colorectal cancer, World Cancer Research Fund International
• Hossain, Md.S. et al. (2022) ‘Herb and spices in colorectal cancer prevention and treatment: A narrative review’, Frontiers in Pharmacology, 13. doi:10.3389/fphar.2022.865801.
• Malaysian Dietary Guidelines 2020