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.