For three years, researchers tracked nearly 3,000 people who had colonoscopies, comparing their diets along to their incidence of colon polyps (tiny growths in the colon that lead to colon cancer). People who ate beans three times a week were 33 percent
less likely to develop polyps, and those who also ate brown rice just once a week cut their risk by 40 percent.
Other foods also helped: cooked green vegetables (once a day) and dried fruit (three times a week). They reduced the risk of polyps by about 25 percent.