When it comes to lowering your risk of colorectal cancer, your daily diet plays a vital role—especially your first meal of the day. Breakfast choices can significantly influence digestive health and long-term colon wellness. According to Dr. Xu, a leading digestive health expert, starting your morning with the right foods can help flush your digestive tract, encourage regular bowel movements, and support colon health.
Here are four nutrient-rich foods Dr. Xu recommends eating on an empty stomach to help protect against colorectal cancer:
1. Oatmeal: A Fiber-Rich Way to Jumpstart Digestion
Oats are a standout breakfast food thanks to their high fiber content—about 5.3 grams per 100 grams. Dietary fiber helps keep things moving in the intestines, reducing the risk of constipation and supporting regular elimination. By accelerating intestinal transit, fiber also limits the contact time between potential toxins and the intestinal lining.
That said, oatmeal is a whole grain and takes longer to digest than refined carbs. Dr. Xu advises not to overconsume it, especially for individuals with sensitive stomachs or chronic digestive issues. Moderation is key to enjoying its benefits without upsetting the gut.
2. Sweet Potatoes: Gut-Nourishing and Nutrient-Dense
Sweet potatoes are packed with dietary fiber as well as essential nutrients such as vitamin A, beta-carotene, potassium, selenium, and iron. Their natural starches and complex carbs provide lasting energy and support healthy digestion.
However, because sweet potatoes are high in starch, it’s important to adjust your intake of other starchy foods throughout the day. For people with diabetes or insulin sensitivity, portion control is especially important to prevent blood sugar spikes. Choose plain, steamed or baked sweet potatoes without added sugars for the best results.
3. Lotus Root: A Crunchy Veggie That Supports Gut Clean-Up
This lesser-known root vegetable contains about 1.2 grams of fiber per 100 grams, along with a good dose of protein. Lotus root’s fiber and plant compounds can bind with bile acids, triglycerides, and cholesterol in the intestines—helping to reduce fat absorption and promote a cleaner digestive tract.
However, due to its moderate starch content, it’s best not to pair lotus root with other high-starch foods during the same meal. Chewing it thoroughly also helps improve digestion and nutrient absorption, particularly when eaten in the morning.
4. Corn: Fiber + Magnesium for Healthy Bowel Function
Corn offers approximately 2.9 grams of fiber per 100 grams, making it another great option for morning gut support. It’s also rich in magnesium, a mineral that promotes peristalsis (the wave-like movement of the intestinal walls) and helps the body eliminate waste more efficiently.
One caution from Dr. Xu: corn is highly perishable and prone to mold, especially when stored improperly. Moldy corn may produce aflatoxins—carcinogenic substances linked to liver damage and increased cancer risk. Always buy corn in small quantities and store it in a cool, dry place. Discard any corn that smells off or appears discolored.
Bottom Line
A high-fiber, nutrient-dense breakfast can do more than fuel your day—it can also set the tone for long-term digestive wellness and help reduce your cancer risk. Foods like oatmeal, sweet potatoes, lotus root, and corn provide a natural way to stimulate intestinal activity and improve gut health. But as with any diet, balance and portion control are essential, especially for individuals with preexisting health conditions.
Dr. Xu emphasizes that food is not a substitute for medical screening. For anyone over 45, or with a family history of colon issues, regular checkups and early detection remain the most effective way to catch colorectal cancer early.