Colon Cancer Prevention Starts on Your Plate

Colon cancer was always a concern for people over the age of 50.  But now, it is becoming increasingly more common for people under the age of 50 to be diagnosed with colon cancer.  While colon cancer has been declining for older adults, since 1990 colorectal cancer has been increasing in younger adults (under 50) with rates increasing 2% a year. 

What is the incidence of colon cancer in younger adults?

Among those younger than 55 years of age, the proportion of cases increased from 11% in 1995 to 20% in 2019.  Although the overall rate dropped by 1% each year from 2012 to 2021, the drop was mostly in older adults, those 65 and older.   

Why is the incidence of colon cancer increasing in younger adults?

Research is investigating the reasons but factors being explored are diet, obesity, a sedentary lifestyle and even changes in the gut microbiome, the bacteria in your gut.  (See:  Healthier gut for a healthier you)  Other factors include tobacco and alcohol use, family history, “as well as environmental impacts such as exposure to chemicals”. 

What are some healthy eating habits to combat colon cancer?

Researchers in Australia have found that healthy eating plays a role in colon cancer prevention.  “Diets rich in fruits, vegetables such as dark greens, whole grains and healthy fats while limiting sugar and alcohol significantly reduce cancer risk and improve health outcomes.”  Following a Mediterranean Diet would meet a lot of theses recommendations.  (See: Best Diets for a Healthier You in 2025)    

Some healthy eating habits to adopt include:

  • More fiber: fiber feeds the good bacteria in your gut.  Fiber rich foods include fresh fruit, vegetables, whole grain bread, brown rice, and Quinoa.  Beans are especially helpful in reducing the risk of colon cancer.  Raw fruits and non-starchy vegetables are good ways to add not only fiber but antioxidants and phytonutrients that also help prevent cancer.  (See: Whole Grains in Your Diet by Sophia Cable )   
  • Drink plenty of water:  staying hydrated is beneficial.
  • Eat more dairy: real cow’s milk dairy: “According to the American Institute for Cancer Research, there is strong evidence that the consumption of dairy can be protective against colorectal cancer.”  Enjoy some yogurt that not only adds dairy but also adds some good bacteria to your diet.  And enjoy some cheese, cow’s milk, or cottage cheese. 
  • Cut back on these foods: Alcohol, if you drink, do so in moderation.  Cut back on processed meat including ham, sausage, hot dogs, pepperoni, beef jerky, deli meats.  The MDAnderson Cancer Center notes, that evidence has linked processed meat consumption and cancer. 

True Story: At a health appointment, I told the nurse I was a dietitian.  She said her brother had gone in for a colonoscopy and they found a cup full of polyps.  He was told to increase his fiber, and he told all his relatives to increase their fiber.  The nurse said she was really focused on upping her fiber intake because of her brother’s experience. 

In conclusion, with the rising incidence of colon cancer among younger adults, it is more important than ever to focus on prevention through a healthy lifestyle.  While the exact reasons for this increase remain under investigation, factors such as diet, obesity, sedentary habits, and change in the gut microbiome play a significant role.  By adopting healthy eating habits, such as increasing fiber intake, drinking plenty of water, consuming dairy, and limiting processed meats and alcohol in moderation - you can support colon health and potentially reduce your risk.  Small, thoughtful dietary changes can make a big difference in your overall well-being.  Remember prevention start with the choices you make every day.  Stay informed, stay proactive and nourish your body for a healthier future. 




Sources: overall rate, reasons , Healthier gut for a healthier you , Researchers , Best Diets for a Healthier You in 2025 , Beans , Whole Grains in Your Diet by Sophia Cable , processed meat , MDAnderson Cancer Center  Image Sources:  Colorectal cancer statistics , Colon Cancer Prevention , Tips for preventing colon cancer

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