Colon cancer in youngsters: 4 foods that can reduce the risk and boost health

Colon cancer, which is the second leading cause of cancer-related deaths worldwide, is increasingly being diagnosed in younger people. Though several factors influence the risk, what you eat has a significant role in the development of this type of cancer. A 2024 study showed that diet is the main risk factor for colon cancer in younger adults. So, eating the right foods can significantly slash the risk of colorectal cancer. Here are four foods backed by science, that have the potential to reduce the risk of colon cancer.

If you want to reduce your risk of colon cancer, start munching on walnuts. They improve systemic inflammation while also reducing colon cancer risk. A recent study has confirmed the cancer-fighting properties of walnuts. Walnuts contain ellagitannins, which are plant-derived polyphenol compounds, shown to be metabolized exclusively by the gut microbiome into a wide range of anti-inflammatory molecules called urolithins. These urolithins are associated with very potent anti-inflammatory properties and may even inhibit cancer.

Yogurt, which is known for its gut-protective effects can also keep colorectal cancer at bay. A recent study led by Mass General Brigham researchers found that yogurt consumption over time may protect against colorectal cancer through changes in the gut microbiome. They found that long-term consumption of two or more servings per week of yogurt was tied to lower rates of proximal colorectal cancer positive for Bifidobacterium, a bacterial species found in yogurt

Eating your greens and whites are quite the best way to reduce the risk of colon cancer. A new study published in BMC Gastroenterology, found that eating cruciferous vegetables can significantly reduce the risk of colon cancer. Think of broccoli, cauliflower, Brussels sprouts, cabbage, kale, and turnip. The study found that sulforaphane, a major isothiocyanate in broccoli, can inhibit histone deacetylases (HDACs), thereby reactivating tumor suppressor genes such as p16 and APC in colon cancer models. Adding 40 to 60 grams of cruciferous vegetables in to your daily diet can reduce colon cancer risk by 20-26%.

Regular consumption of whole grains can significantly lower colon cancer risk. Whole grains such as brown rice or whole-wheat bread are also great for the gut health. A new report by the American Institute for Cancer Research (AICR) and the World Cancer Research Fund (WCRF) says that eating approximately three servings (90 grams) of whole grains daily reduces the risk of colorectal cancer by 17%. The fiber in it has protective effects against cancer.