Preventing cancer involves a balanced approach combining lifestyle choices, diet, and regular medical monitoring. While medical interventions remain essential, many oncologists emphasize that simple, consistent changes in diet and daily habits can have significant long-term benefits for overall health.It is not as difficult as it seems; one of India’s top oncologists, Dr. Jayesh Sharma, says that profound changes can begin right in your kitchen. Drawing from deep scientific research and age-old Indian traditions, Dr. Sharma champions practices that nurture our bodies from the inside out. At the heart of his recommendations is the power of fermentation, a technique that has been a cornerstone of Indian kitchens for centuries.
Fermentation: India’s superpower for modern health
Fermentation in India is far more than a culinary tradition; according to Dr. Jayesh Sharma, it’s a daily superpower for your gut and overall immunity. Scientifically, fermented food boosts the population of beneficial microorganisms in the digestive tract. These probiotics help enhance immunity, aid digestion, and help keep away pathogens that cause diseases like colon and breast cancer.
Why does this matter in cancer prevention ?
As studies confirm, a healthy gut microbiome is closely associated with improved immune defenses. Specific strains of probiotics can even inhibit the growth of cancer cells and induce their natural self-destruction, called apoptosis. This natural balancing act inside your digestive system gives your body a vital line of defense. One such study published in Frontiersshows that a meta-analysis investigated the relationship between fermented dairy food and colorectal cancer risk, the findings suggest that eating fermented food may help reduce the risk of colorectal cancer. The study emphasizes that fermented dairy foods can modify the gut microbiota, which plays a role in improving gut health and may contribute to cancer prevention. In short: Fermented dairy foods may protect against colorectal cancer partly by improving gut microbiota, and could be recommended as a part of preventive dietary strategies.
Everyday Indian foods that fight cancer
Dr. Sharma’s first habit in his series of “10 Habits to Prevent Cancer” is to include fermented foods in your daily diet. This is not about expensive supplements or hard-to-source ingredients. His powerhouse list features foods available in almost every Indian household:Dahi: Rich in friendly bacteria, yogurt is easy on the stomach and largely adopted by Ayurveda for digestion.Chaas, or buttermilk, is a cooling drink that soothes the gut and provides probiotics.Kanji-fermented drink, especially black carrot kanji, is rich in antioxidants and contains various bacterial colonies that give it its distinctive color and flavor.Idli, Dosa, Uttapam, and Appam Batters: Of South Indian origin, these are prepared by the fermentation of rice and lentils, hence filled with helpful gut bacteria.Dhokla Batter: The fermentation gives this Gujarati delicacy its signature taste and sponginess.
Ambali (Fermented Ragi Porridge): A nutritious, especially popular food in South India, rich in fiber and minerals.Homemade Fermented Carrot or Beetroot: A simple do-it-yourself option for those who like tangy pickles.Fermented Green Chili: A favorite in Indian cuisine that combines both probiotic benefits and spice.Curd-based Veggie Marinades, Rice Kanji or Pazhankanji: Common preparations throughout India, known for their digestive properties.If one is feeling adventurous, even kombucha, if homemade. It also finds a place in Dr. Sharma’s list, though he does point out that moderation is the key, when it comes to kombucha.
Science behind the tradition: Why fermentation works
As. Dr. Sharma says, fermented foods:
- Inhibit the growth of pathogenic, tumor-promoting bacteria in the colon
- Support the production of tumor-suppressing enzymes
- Reduce the spread of cancerous cells and trigger tumor-suppressor genes
- The short-chain fatty acids produced in the process, like butyrate, prevent diseases such as colon cancer. The antioxidant and anti-inflammatory compounds present in fermented foods enhance these effects even more.
What NOT to consider healthy in fermented foods
Not all fermented foods have anti-cancer properties. Dr. Sharma emphasises that though jalebi and alcohol are also technically fermented, they do not qualify as healthy foods. Focus on gentle, and natural options found in our kitchenBeyond Fermentation: Lifestyle for Cancer PreventionWhile Dr. Sharma’s number one habit involves fermented foods, he is an advocate of a holistic approach to cancer prevention through the right diet, exercise, stress management, and reduction in processed foods. However, the ancient wisdom of daily simple fermented meals is a practical, affordable entry point that anyone can make.Incorporating fermented foods inspired by Dr. Jayesh Sharma’s expertise can be a powerful pillar of cancer prevention. These simple daily choices reconnect us with Indian traditions while standing strong in modern scientific research. Whatever your commitment is toward whole-body health and immunity, your journey can start with a bowl of homemade dahi or a sip of refreshing kanji today.
