Colon cancer rates are rising among people under 50, with one leading researcher attributing this trend to an “internal climate crisis” caused by environmental factors such as a diet rich in ultra-processed foods and limited exposure to nature.
Dr. James Kinross, a colon cancer surgeon at Imperial College London, believes that the gut microbiome, which is comprised of trillions of microbes, plays a significant role in our overall health. By adopting certain dietary habits and lifestyle changes, individuals can reduce their risk of developing colon cancer.
According to Kinross, eating a diet high in fiber, following a vegetarian diet, and consuming fermented foods daily can help improve the diversity of the gut microbiome. He aims to consume 30 grams of fiber per day, as recommended by the Food and Drug Administration, and includes plant-based foods such as fruits, vegetables, nuts, seeds, legumes, and whole grains in his diet.
Research has shown that a diet rich in processed and red meat increases colon cancer risk, with one study finding a 32% higher risk among those who consumed over 11 grams of red or processed meat per day. Kinross recommends limiting meat consumption to reduce the risk of colon cancer.
Fermented foods, such as sauerkraut, kefir, and kombucha, contain probiotics that can improve gut diversity and overall health. Kinross includes fermented foods in his daily diet and finds them essential for a healthy gut microbiome.
By adopting these dietary habits and lifestyle changes, individuals can reduce their risk of colon cancer and promote a healthier internal ecosystem.
Source: https://www.businessinsider.com/prevent-colon-cancer-gi-doctor-research-gut-microbiome-2025-4