Doctor Shares Four Daily Foods to Lower Colon Cancer Risk

A health expert has identified four foods that could significantly reduce the risk of developing colon cancer, a condition that is becoming increasingly prevalent among younger adults. In a TikTok video, Dr. Karan Rajan, a prominent figure known as Dr. Raj, shared his daily dietary choices and their potential protective benefits against this serious illness.

Colon cancer, also known as bowel cancer, ranks as the fourth most common cancer in the United Kingdom and is the second leading cause of cancer-related deaths. Alarmingly, recent studies have shown rising rates of colon cancer among younger populations, with one comprehensive analysis revealing increased incidence rates across 27 out of 50 countries examined.

In his video, Dr. Raj emphasized the importance of dietary choices in influencing cancer risk. He stated, “I eat these four things every single day to reduce my risk of colon cancer,” highlighting that lifestyle changes can play a crucial role in prevention.

Key Foods for Cancer Prevention

One of the first foods Dr. Raj mentioned is yoghurt. He explained that it supports gut health and is a rich source of calcium. Research indicates that every additional 300 milligrams of calcium could lower the risk of colon cancer by approximately 8 percent. Importantly, Dr. Raj noted that the health benefits of yoghurt apply to both dairy and plant-based varieties. A study found that men who consumed two servings of yoghurt per week exhibited fewer polyps, which are precursors to cancer.

Dr. Raj also highlighted the benefits of berries as a source of prebiotics. He stated, “They’re super easy to pair with probiotic-rich yoghurt to give you a natural symbiotic effect.” Prebiotics, a specific type of fibre, are linked to a reduced risk of colon cancer as they nourish gut microbes, leading to the production of protective metabolites in the colon. He cautioned that many people struggle to meet their daily fibre intake. “Just 10 extra grams of fibre a day—equivalent to half an avocado and a cup of mixed berries—can lower your colon cancer risk by 10 percent.”

Additional sources of fibre that Dr. Raj recommends include beans, fruits, vegetables, nuts, seeds, and whole grains.

Another daily staple for Dr. Raj is black coffee, which he consumes at least once a day. He explained that the prebiotic fibres and polyphenols in coffee provide a protective effect against DNA damage in colon cells. Research shows that high coffee intake is associated with a 15 to 21 percent lower risk of colon cancer when compared to non-drinkers.

Understanding the Symptoms

The NHS advises that individuals should be vigilant about the symptoms of bowel cancer, which can include changes in bowel habits, unexplained weight loss, and persistent abdominal pain. Anyone experiencing these symptoms is encouraged to consult their general practitioner for further evaluation.

Dr. Raj’s insights offer a hopeful perspective on the potential for dietary changes to impact health positively. By incorporating these four foods into daily routines, individuals may not only enjoy a nutritious diet but also take proactive steps towards reducing their cancer risk.