Rates of colorectal cancer have been climbing in young people for a couple decades—recent reports from the American Cancer Society (ACS) have pinned it as the leading or second-leading cause of cancer death for those under 50, and studies suggest even kids and teens are getting diagnosed substantially more often too.
Experts have long pointed to lifestyle trends as a potential culprit, and a new study published in JAMA Oncology this week lends credence to that theory: It found that in a group of more than 29,000 young female nurses, those who ate the most ultraprocessed foods, or UPFs (a.k.a. mass-produced packaged items), were 45% more likely to develop a common type of precancerous polyp in their colons than those who ate the least of these foods. And over the same period that colorectal cancer rates have risen, UPF consumption has boomed, with one estimate suggesting UPFs now encompass over 73% of the US food supply.
To be sure, this study doesn’t prove that UPFs can prompt the growth of polyps (nor does having polyps guarantee you’ll wind up with cancer). And while some prior research has uncovered a similar link between UPFs and precancerous polyps, UPFs also consist of a super-broad swath of foods; one study that broke them up into subcategories found that while items like processed meats, sugary beverages, and instant meals are tied to increased risk of colorectal cancer, other types of UPFs, like yogurt and dairy-based products, have been tied to less risk, particularly in women (perhaps because they contain nutrients like calcium). So preventing colorectal cancer doesn’t require cutting out UPFs completely.
Also, beyond diet, plenty of other elements may be driving up rates of colorectal cancer in young people, some of which are unknown or go beyond what you can control, like environmental factors, such as exposure to “forever chemicals” and microplastics.
But at the same time, simply being aware of how colorectal cancer may show up and embracing a few lifestyle changes (like, yes, tweaking your diet) can go a long way toward prevention. Read on for the habits that experts say can meaningfully help lower your risk of colorectal cancer.
1. Add more nutrient-rich foods to your plate—and less ultraprocessed ones.
Recent research suggests loading up on whole plant foods, like fruits, vegetables, legumes, and whole grains can be protective against multiple types of cancer, colorectal included. These foods are filled with protective nutrients, like antioxidants. They’re also great sources of fiber, a type of carb that keeps your bowel movements regular, Amalia Stefanou, MD, a surgeon in the Gastrointestinal Oncology Program at Moffitt Cancer Center in Tampa, tells SELF. Some studies suggest this might support your gut in ways that help stave off disease (but the research here is mixed and more of it is needed).
