BOWEL cancer tests are offered to all adults aged 54 to 74, but a study published in the Lancet last month shows that rates of early-onset bowel cancer in people under 50 are on the increase.
Some of the blame for the surge in rates of bowel cancer has been attributed to poor diets.
Studies firmly point the blame at diets high in red and processed meats, fast foods, refined grains, alcohol and sugary beverages as increasing the risk of GI cancers.
Some of the blame for the surge in rates of bowel cancer has been attributed to poor diets
Of course, diet is only one element when it comes to risk factors related to bowel cancer, but it is one that we can do something about - unlike our genetics and family history.
Simply bumping up our fibre intake and making slightly healthier choices could be a game changer.
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1: Eat more fibre
The recommended fibre intake is 30g a day target, but most of us do well to hit 20g. It’s time to fill up on fibre in the name of bowel health.
- Slowly switch to wholegrains. Move away from choosing white bread, white rice and white pasta and make the switch to wholegrain/wholemeal versions to make a difference
- Eat more beans and lentils. Make a pot of soup with lentils, add chickpeas to curry and snack on houmous to up your intake of fibre from pulses
- Get into the habit of adding nuts and seeds to your daily diet. Add milled flaxseed to your porridge or cereal, have almond or peanut butter in the larder for a handy snack on oatcakes (extra fibre points for that one) and take a little portion of nuts to snack on if the munchies hit mid-afternoon
2: Hit five-a-day, every day
We eat an average of 2.5 portions of fruit and vegetables a day. We can do better than that. Here’s how:
- Start at breakfast and add some (defrosted) frozen berries into your breakfast or slice a banana onto your toast
- Add a portion of veg to lunch. This could be a bowl or flask of soup, some chopped veggies like carrot sticks, or a seasonal super salad with ingredients like grated carrot, sliced beetroot, red onion and/or shredded kale.
- Throw another pea in the pot - or at least add an extra portion of vegetables into your one-pot wonders. Try adding grated carrot to your spag bol.
- Aim to have two portions of fruit a day. Pears, raspberries and kiwi are great high-fibre choices.
3: Eat some decent dairy foods
Studies show that dairy products may protect against the risk of bowel cancer and are good for bowel health in general. Eat some fermented dairy most days to help support a healthy gut microbiome.
- Get into the habit of having yoghurt every day. Step away from high protein yoghurts, low fat yoghurts and yoghurt drinks and acquire a taste for natural or Greek yoghurt. Start reading the ingredients and choose yoghurts that contain real food rather than sweeteners and emulsifiers.
- Try kefir. This is a fermented yoghurt drink that is teaming with healthy bacteria.
4: Limit your sugar intake
A high sugar diet knocks the balance of healthy bacteria in our microbiome off kilter and has pro-inflammatory effects - not a good for bowel health. Start easing off the sugar in your diet. Here’s how:
- Swap out sugary drinks and fruit juice for water
- Start looking at labels and notice how much sugar you are eating. 5g or less is low and 22g or more is high.
- Choose savoury rather than sweet
- Make your own sauces – start by swapping our sweet stir-fry sauces with soy sauce, some garlic, chilli and ginger
5: Reduce the risk factors
Too much sugar, alcohol, red and processed meat, junk food and unhealthy fats are bad news for bowel health, so start being a little more mindful about what you’re eating and cut back on booze a bit.
- Have at least one meat-free day a week
- Cut back on processed meats like sausages, ham and bacon
- Keep an eye on alcohol – keep dry January going for longer this year
- Snack better – swap crisps, sweets and chocolate to unsalted nuts, fruit and dark chocolate
