There’s no good way to intro this – colorectal cancer is on the rise, and it’s hitting younger generations harder than ever. If it feels like it’s becoming more frequent to hear about someone in your network receiving a cancer diagnosis, it’s probably because colorectal cancer cases have increased by 70% in the past 30 years[1]. Another unsettling development is that more of these colon cancer cases are happening at a younger age. It’s scary, but it’s also a wake-up call.
While cancer is complex and unpredictable, supporting your gut health may be a powerful way to reduce colorectal cancer risk factors. The jury is still out on cause, but one thing all the research has in common is that diet and lifestyle are contributing factors. The silver lining here is that you have direct control over that. It’s empowering to know there are small changes you can make to shift the microbiome and improve gut health.
In this article we’ll cover statistics on the rise in colorectal cancer, how gut health and the microbiome is connected, as well as 5 things you can do to improve gut health and reduce colorectal cancer risk factors. Learn how to reduce the risk of colorectal cancer by optimizing gut health.
Colorectal Cancer Rates Rising in Millennials
Before getting into how to help fight cancer, we’re going to share some recent stats. This isn’t meant to instill fear and hopelessness, but to shed light on the gravity of the situation and inspire action. When armed with information, you’re equipped to make change. We’ve got this!
Recent studies have revealed that colon cancer rates are rising among younger adults. Millennials are 2x as likely to get colorectal cancer compared to Baby Boomers[5]. According to the American Cancer Society, colorectal cancer has become the leading cause of cancer death for men under 50 and the second leading cause for women under 50[4].
A recent 2024 study calls out that colorectal cancer is now the 2nd leading cause of death worldwide[1]. It’s also the third most commonly diagnosed cancer according to the National Cancer Institute[6].
Why the spike over the last three decades? While there isn’t a definitive answer, one thing all the research notes as a contributing factor is the shift toward a Western diet, which is high in processed foods, sugar, alcohol and low in fiber. This combined with a sedentary lifestyle has been linked to changes in the gut microbiome that cause inflammation and can increase the risk of colorectal cancer[2].
Cancer and The Microbiome: The Gut Health Connection
The gut microbiome is more than just a colony of bacteria, it rather functions like a vital organ and is a central component of your body's overall defense system. The microbiome consists of trillions of bacteria, both good and bad, that play a crucial role in regulating everything from digestion to inflammation. For a quick video tutorial, check out Gut Health and the Microbiome in 30 Seconds.
An interesting parallel drawn in a recent study on early-onset cancer noted that of the fourteen different cancer types tracked in adults under the age of 50, eight of them attack organs that are part of the digestive system[3], drawing the connection back to gut health.
An imbalance in the microbiome, known as dysbiosis, is one of the key contributors to inflammation and the development of colorectal cancer. There are even reports available that show colorectal cancer patients have less diversity in their gut microbiome[2].
Another related connection to inflammation and gut health is obesity. The World Health Organization (WHO) reported 2.5 billion adults were overweight or obese in 2022. And obesity is now considered a chronic disease risk, directly attributed to 11% of colorectal cancer cases[1].Bottom line is that lifestyle factors such as poor diet, alcohol consumption, and physical inactivity have all been shown to increase inflammation and have a negative effect on gut health, which increases the risk for colorectal cancer.
Hopefully we’ve shown that gut health is more than just a trending social media topic. More and more people are realizing that it all starts in the gut, and supporting a diverse microbiome is the key to overall health.
In the next section, we’ll look at five changes you can incorporate to support gut health. If you’d like more information on that topic, check out How To Improve Gut Health.
5 Ways to Support Gut Health to Reduce Cancer Risk
While we don’t have control over every factor that may lead to cancer, we do have the power to support our gut health. Here is what the science says about nurturing a healthy gut and reducing your risk of colorectal cancer.
A healthy, balanced microbiome supports immune function, reduces inflammation, and helps detoxify harmful substances that could lead to cancerous changes within the body. The best way to support that is exercise, eat plenty of fiber, and maintain a healthy weight through a balanced diet[6].
In fact, another recent study shows that a Mediterranean diet rich in veggies, fruits, olive oil, and fish can reduce the risk of colorectal cancer by 21%[8]. That is HUGE and empowering to know it’s something you have direct control over.
Now you may be thinking, Great, but how do I implement that into my life? We’re breaking it down into five actionable steps that align with a Mediterranean diet and lifestyle.
1. Limit Gut Health Villains
Certain lifestyle factors can wreak havoc on your gut, contributing to dysbiosis and inflammation. One of the biggest offenders? Alcohol. Excessive alcohol consumption can damage the gut lining, leading to an imbalance of gut bacteria and increasing your risk of cancer. Limiting or avoiding alcohol is a powerful way to support your gut health.
Processed foods and sugar are also gut health villains. These foods promote the growth of harmful bacteria in your gut, contributing to inflammation. Instead, focus on whole, fiber-rich foods that nourish your gut.
2. Balance Your Gut Microbiome with Fermented Foods
Fermented foods like sauerkraut, kimchi, and Olive My Pickle’s fermented pickles are rich in probiotics and prebiotics, which are the most important ingredients for gut health. These foods are nature’s multivitamin, providing your body with beneficial bacteria, vitamins, and minerals that can lower inflammation, improve digestion, and support your immune system. A healthy gut is a powerful line of defense against cancer, and fermented foods are one of the best ways to support it.
Our Turmeric & Cumin Sauerkraut is a great one to start with because curcumin, a polyphenol found in turmeric, has been shown to help treat and prevent obesity-related cancers[1].
3. Support Weight Loss with Fasting
Obesity is one of the leading risk factors for colorectal cancer. Fasting, particularly autophagy fasting (17+ hours), is a powerful tool for weight loss and gut health. During fasting, your body enters a state of autophagy, where it clears out damaged cells and regenerates new, healthy ones. This process reduces inflammation and supports a balanced gut microbiome.
At 24+ hours fasting your gut microbiome can reset and at 36+ hours fasting your body kicks into major fat-burning mode. To learn more about different fasting methods and how they can benefit your health, read our article, Different Types of Fasting Times: Which One is Right for You?
For a truly inspiring cancer story, listen Dr. Mindy Pelz interview Brad and Maggie Jones. Maggie was diagnosed with terminal cancer at the age of 40, and she shares her story about using fasting to fight cancer and beat the odds[7].
4. Increase Fiber with Fermented Foods
Just about every study we reviewed call out low fiber intake as a major risk factor for colorectal cancer. Fiber is essential for gut health because it feeds the good bacteria in your microbiome and supports regular elimination of toxins.
A diet high in fiber has been shown to lower the risk of colorectal cancer, so it’s critical to make fiber a priority. Fermented foods like OMP’s sauerkraut and pickles are not only rich in probiotics but also provide an excellent source of prebiotics (aka fiber), making them a double win for your gut.
A good read if you want to expand your knowledge on fiber is our article, The Best Fiber for Gut Health.
5. Exercise and Movement
Regular exercise is another essential factor in supporting gut health and reducing colorectal cancer risk. Physical activity helps regulate your microbiome, promoting the growth of beneficial bacteria and lowering inflammation. Whether it’s a daily walk, workout session, or yoga, finding ways to move your body can help keep your gut healthy and reduce cancer risk.
Turn Your Microbiome into a Protective Fortress
While colorectal cancer is a serious and growing concern, there are practical steps you can take to protect yourself and reduce the risk of colorectal cancer through improved gut health. Understanding the link between gut health and cancer risk is the first step. Colorectal cancer is influenced by many factors, but by focusing on gut health – limiting alcohol, eating fiber-rich fermented foods, managing your weight, and staying active – you can give your body the support it needs to keep inflammation in check and fight against cancer.
Every small change has an impact. So grab a friend and commit to strengthening your gut health together by going for a walk, swapping the martini for probiotic-rich kombucha, and munching on a fiber-filled fermented snack.
References
- Obesity-Associated colorectal Cancer https://pubmed.ncbi.nlm.nih.gov/39201522/
- Potential Role of the Gut Microbiome in Colorectal Cancer Progression https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8777015/
- Is early-onset cancer an emerging global epidemic? Current evidence and future implications https://www.nature.com/articles/s41571-022-00672-8.epdf
- Cancer Statistics 2024 https://acsjournals.onlinelibrary.wiley.com/doi/full/10.3322/caac.21820
- Colorectal Cancer Incidence Patterns in the United States, 1974-2013 https://academic.oup.com/jnci/article/109/8/djw322/3053481?login=false#119648949
- Colorectal Cancer in Young Adults https://gis.cancer.gov/mapstory/CRC/index.html
- Fasting as a Powerful Ally Against Cancer with Brad & Maggie Jones https://drmindypelz.com/ep184/#tab-6059eab0a8d3a22cdaf
- Mediterranean diet and colorectal adenomas: a systematic review and meta-analysis of observational studies https://pubmed.ncbi.nlm.nih.gov/37942952/
DISCLAIMER: THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE
The content on this website is for informational or educational purposes only and does not substitute professional medical advice or consultations with healthcare professionals. Always seek the advice of your physician or other qualified healthcare provider(s) with any questions you have regarding a medical condition or treatment and before undertaking a new health care regimen.
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