A significant study from the UK suggests that a daily intake of calcium, equivalent to one glass of milk, could help lower the risk of bowel cancer. The research, conducted by Oxford University and Cancer Research UK, analyzed the diets of over half a million women over a period of 16 years. It found that foods high in calcium, including dairy and non-dairy alternatives such as fortified plant milks, had a protective effect against bowel cancer. Additionally, it was noted that an excess of alcohol and processed meats increased the likelihood of developing the disease.
The study showed that consuming an extra 300mg of calcium per day—roughly the amount in one large glass of milk—could lower the risk of bowel cancer by 17%. Along with calcium, wholegrains, fibre, and fruits were also linked to a modest reduction in risk. In contrast, the consumption of more than a small amount of red and processed meat or alcohol was shown to increase cancer risk, with each additional large glass of wine or a slice of processed meat raising the risk by 15% and 8%, respectively.
While the study’s observational nature means it cannot definitively prove causality, experts believe the findings align with previous research suggesting that calcium may help prevent cancer by reducing the harmful effects of bile acids and fatty acids in the colon.
Incorporating calcium into your diet is easy through common foods like milk, yogurt, cheese, and even non-dairy alternatives like soy or rice drinks. Calcium-rich vegetables, such as kale, figs, and tofu, are also effective. The research highlights that adopting a balanced diet, controlling alcohol consumption, and avoiding processed foods are crucial steps to reduce the risk of bowel cancer.
Despite the promising findings, experts caution that more research is needed to fully understand the relationship between diet and cancer prevention. However, the study emphasizes that making healthier dietary choices could significantly reduce bowel cancer cases, which currently affect around 44,000 people annually in the UK alone.
