These 2 Foods Could Dramatically Change Your Colon Cancer Risk

There's been a scary increase in colorectal cancer (CRC) rates among young people, making it the third most common cancer worldwide.

Two nutrients in particular—fiber and dairy—appear to have protective effects.

Fiber

Most of us get half the daily recommended 30 grams per day of fiber!

Fiber reduces cancer risk by:

• feeding beneficial gut bacteria, producing metabolites that reduce inflammation, activate the immune system, and increasing cancer immunity.

• producing short-chain fatty acids that nourish the colon lining.

• helping move stool more quickly through the body, reducing exposure to potential carcinogens.

• aiding in weight management by promoting fullness. (obesity is strongly linked to greater colon cancer risk)​

Fiber is associated with a host of other health advantages. It lowers LDL cholesterol for improved heart health, helps regulate blood sugar levels for reduced diabetes risk, and feeds beneficial gut microbes that live in our gastrointestinal tract,

In people who already have cancer, fiber aids with treatment because its effects on the gut microbiome can make chemotherapy and immunotherapy more effective and reduce their side effects. 😲

Dairy

​Colorectal cancer is associated with consumption of alcohol and red and processed meat and lack of whole foods (fruits, vegetables, and nuts) intake.

One researcher commented on the rise of colon cancer in younger people, saying that she typically finds that they're not consuming enough dairy products and vegetables. Most of them have a high intake of processed meat and red meat.

The dairy factor is new.

Dairy foods, especially those rich in calcium, have been linked to a reduced risk of colorectal cancer. Daily milk consumption could reduce CRC risk by up to 14%, and regular yogurt intake may reduce risk of certain types of colon tumors by 20%.​

Calcium plays a well-established role in protecting the colon by helping regulate cell growth and promoting the elimination of potentially harmful compounds. Researchers are now exploring whether other components of dairy—such as fermented cultures, beneficial fats, or proteins—might add to this protective effect.

Yogurt, in particular, may support a healthy gut microbiome, which is emerging as a key player in cancer prevention. While research is still evolving, experts recommend incorporating dairy, especially fermented products like yogurt with live cultures, as part of a balanced diet.

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Takeaways

Get plenty of fiber:

• "Eat the rainbow" of colorful fruits and vegetables.

• Choose whole-grain alternatives to refined products.

• Explore beans and legumes, rich fiber and protein sources.

• Increase fiber gradually and drink more water to avoid digestive discomfort.

For dairy, as little as one 8-oz glass of milk or 10 oz. of yogurt daily (about 300mg of calcium) can offer protective benefits.

These changes are small, while the impact of colon cancer is huge. How can you incorporate more fiber and dairy into your diet?