Eat to beat bowel cancer – gut doctor reveals SIX hearty snacks to prevent the disease as cases soar in under 50s
A top gut doctor has revealed that one of the simplest ways to cut your risk of bowel cancer could be sitting in your fridge—and it’s not just about loading up on fibre.
Dr Joseph Salhab says while the digestion-boosting nutrient plays a key role in preventing the disease, it’s not the whole story.
‘Remember that lowering your risk is not the same as eliminating your risk, but we know people with healthier diet have a lower risk of chronic disease,’ he said.
One easy way to tip the odds in your favour? Eat a daily portion of yoghurt.
The dairy favourite, which contains naturally occurring cancer-fighting bacteria, could reduce bowel cancer risk by as much as 20 per cent, if eat daily, experts have claimed.
Dr Salhab, whose Instagram video on the topic has been viewed over 1.4 million times, also recommends adding a handful of nuts to your breakfast.
Tree nuts like almonds, hazelnuts and walnuts are packed with fibre, protein and omega-3 fats—all linked to a reduced risk of heart disease, type 2 diabetes, stroke and bowel cancer.
But of course, fibre does play an important role too.
According to the gut expert foods such as yoghurt, berries and nuts can help lower the risk of colon cancer
According to Bowel Cancer UK, a lack of fibre—the indigestible parts of plants that support digestion—is responsible for an alarming 28 per cent of all bowel cancer cases in the UK.
Often called roughage, fibre helps maintain a healthy gut by supporting regular bowel movements and reducing the time potential toxins remain in contact with the bowel wall.
And Dr Salhab didn’t stop there when it comes to easy breakfast swaps that can help ward off disease.
According to the gut expert, an apple a day really can keep the doctor away—potentially slashing the risk of colorectal cancer by 47 per cent.
Kiwis may be even more powerful.
Just one serving provides over 80 per cent of an adult’s daily vitamin C needs, and they’re rich in antioxidants and phytochemicals that help the body neutralise free radicals—unstable molecules linked to cancer, heart disease and diabetes.
Mr Haney Youssef, a colorectal surgeon at The Harborne Hospital in Birmingham, told the Daily Mail earlier this week that fruits high in fibre are crucial for maintaining gut health.
Top cancer specialists have long urged people to incorporate yoghurt into their daily diets to help slash the risk of potentially deadly colon cancer
He said: ‘When beneficial bacteria in our gut ferment fibre, they produce short-chain fatty acids like butyrate.
‘These compounds actually nourish the cells lining our bowel and have anti-inflammatory properties that help prevent the cellular changes that can lead to cancer.’
And it’s not just breakfast foods that offer protection. Snacks like guacamole and salsa can also benefit the digestive tract, according to Dr Salhab.
Avocados are rich in phytonutrients with proven cancer-fighting properties and are a good source of healthy fats, which may help guard against colon cancer.
Tomatoes, meanwhile, are one of the few major sources of lycopene—a powerful antioxidant shown to reduce the risk of digestive tract cancers, according to the American Institute for Cancer Research.
But Dr Salhab stressed that while a healthy diet can lower the risk of chronic diseases such as cancer, ‘diet never replaces medical therapy or evaluation.’
He urged anyone concerned about changes in their bowel habits to speak to their GP.
Common warning signs include persistent changes in bowel movements—such as diarrhoea, constipation, or going more or less often—as well as blood in the stool, abdominal pain, unexplained weight loss, and extreme fatigue.
Tomatoes and avocados have also been linked with a reduced risk of bowel cancer thanks to their anti-oxidising properties
However, bowel cancer can also develop with no symptoms until it has spread, making it far harder to treat.
Worryingly, rates are rising among younger adults—defined in cancer terms as those under 50. A recent global study found cases are increasing in 27 of 50 countries.
While bowel cancer is strongly linked to obesity, experts say it’s increasingly affecting people who are otherwise fit and healthy.
Some believe the answer lies in environmental exposures unique to younger generations. Although no single ‘smoking gun’ has been identified, theories include modern food additives, microplastics, and pollution.
Around 44,000 cases of bowel cancer are diagnosed in the UK each year, with around 130,000 in the US.
The disease claims nearly 17,000 lives annually in Britain and about 50,000 in America.
Overall, just over half of patients survive for at least a decade after diagnosis.
According to Cancer Research UK, 54 per cent of bowel cancer cases are preventable.
