Breakfasting on fiber rich cereals

Pumping up your intake of insoluble fiber ( and what could be easier than switching cereals?) could cut your colon cancer risk 30% or more, recent USDA studies show. Fiber binds to bile acids, chemicals that can irritate and damage the delicate intestinal lining. Plus fiber prevents constipation, a hassle linked to a four times higher risk of colon cancer.

Cooking with protective onions

After analyzing the cancer fighting powers of 10 different types of onions, Cornell University researchers found that yellow ones ( specifically Western yellow and pungent yellow) contain 11 times more colon cancer fighting powers than white onions. The secret? Their yellowish tint, which is a sign that they're rich in cancer fighting phytochemicals.

Fighting fatigue with sunflower seeds

How to get over that midafternoon slump? Energy bars aren't your best bet they're often loaded with sugar, which stimulates abnormal colon cells to grow faster. Instead, munch on magnesium rich sunflower seeds. Each 1/2 cup serving contains 150 mg of magnesium almost 40% of the RDA! And numerous show that getting that much tissue healing magnesium daily can cut your risk of colon cancer 34%, and your risk of rectal cancer 55%. Other magnesium rich foods include pumpkin seeds, avocados, spinach, almonds, peanuts and cashews.

Lunching on tuna in place of deli meats

Processed meats have been consistently linked to a higher risk of colon cancer. In fact, a recent study found that even a few ounces daily upped a woman's lifetime risk 75%! On the other hand, eating lots of tuna or any other fish can lower your risk as much as 76%. Fish is rich in omega 3 fatty acids, essential fats that block the production of cancer causing chemicals in the digestive tract.

Drinking coffee instead of soda

Doctors have been lambasting soda lately, for good reason. It doesn't improve your health one iota. Compare that to coffee. Drinking just two or three cups a day can slash your risk of colorectal cancer 30%, thanks to the brew's rich stores of chlorogenic and caffeic acids. "These powerful antioxidants appear to soak right into abnormal cells , stopping their growth before they can turn cancerous," says a professor.

Preventing polyps with the right dessert

People who consume five servings of fat free, antioxidant rich fruit (about 2 1/2 cups) daily are 38% less likely to develop precancerous intestinal polyps, which otherwise could turn troublesome five to 10 years down the road.