Colon Cancer is Rising Among Young People: What You Can Do Today

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In recent years, doctors have noticed a worrying trend: more and more young adults are being diagnosed with colorectal (colon) cancer. Traditionally seen as a disease of older age, cases are now increasing among people under 50.

Why is this happening? Researchers point to several possible reasons: lifestyle changes, reduced physical activity, and, most importantly, diet. Our modern plates are often filled with ultra-processed foods — items high in sugar, refined starches, salt, and additives, but low in fibre and essential nutrients.

Fibre plays a protective role in gut health, helping move waste through the digestive system and supporting a healthy microbiome. When diets lack fruit, vegetables, legumes, and whole grains, the colon may be more vulnerable.

Other risk factors include smoking, alcohol intake, and obesity — all of which can stress the body over time.

What can you do to protect yourself?

Eat more plants: Aim for 30 different plant foods a week (vegetables, fruit, beans, seeds, nuts, herbs).

Choose whole over refined: Swap white bread for wholemeal, sugary cereal for oats, crisps for nuts.

Stay active: Even a brisk 30-minute walk most days can improve digestion and overall health.

Screen when eligible: Ask your GP about bowel cancer screening if you’re in an at-risk age group or family history applies.

The good news? Lifestyle choices can dramatically lower your risk. Every balanced meal you choose is an investment in your long-term health. Your gut — and your future self — will thank you.