- Colon cancer rates among people under 50 are rising.
- Evidence suggests eating fiber-filled whole grains and avoiding red meat can help reduce the risk.
- Cancer dietitian Meredy Birdi shared three lunch recipes to help prevent colon cancer.
Colon cancer rates in younger people are rising, but research suggests a healthy diet can lower the risk of developing the disease.
Cancer is typically associated with older people, but the percentage of colorectal cancer cases in those under 55 doubled between 1995 and 2019, from 11% to 20%, according to the American Cancer Society. It's now the deadliest cancer among men under 50 in the US and the second deadliest for women the same age.
Around $24.3 billion was spent in the US on colorectal cancer-related healthcare in 2020, accounting for 12.6% of all cancer treatment costs, according to the Centers for Disease Control and Prevention.
Experts don't know what's behind the uptick in cases. However, it's understood that lifestyle factors such as being overweight, being physically inactive, drinking alcohol, and eating lots of red meat and ultra-processed foods increase colon cancer risk, Meredy Birdi, a cancer dietitian based in London, told Business Insider.
"Around 75% of our diet should come from plants. And within that, there's fiber and whole grains," she said. Whole grains such as quinoa and brown rice are high in fiber, which feeds the "good" microbes in the gut that protect the colon lining, Birdi said. There's good evidence that eating fiber lowers colorectal cancer risk, she said.
She shared three high-fiber lunch recipes that could help prevent colorectal cancer with BI.
Scrambled eggs with cottage cheese, chives, and wholewheat toast
Birdi is a fan of this quick all-day brunch-style recipe. It's simple to make and high in protein from the eggs and cottage cheese.
To make it, mix two large eggs and full-fat cottage cheese in a bowl, seasoning with sea salt and pepper. Then, add the mixture to a nonstick skillet over medium-low heat with some olive oil. Scramble for three to five minutes until the eggs have set and are no longer runny.
She pairs the eggs with whole wheat toast for fiber and sprinkles some chopped chives on top for flavor.
Baked beans on toast with spinach and cherry tomatoes
Beans are a great source of fiber and plant-based protein. They feature heavily in the diets of people who live in the world's Blue Zones, regions where the population lives around 10 years longer than the country's average.
Tinned baked beans in tomato sauce on toast is a popular dish in the UK, but it can easily be recreated with any kind of bean if that's not for you.
To make it, heat up the beans in a microwave or on the stove and toast some whole wheat bread at the same time.
Birdi mixes in a handful of spinach and a handful of cherry tomatoes to her baked beans to boost the nutritional content. Once everything is heated through, put on top of the toast and enjoy.
Lentil and vegetable soup
For a nutritious and comforting lunch that is packed with fiber, Birdi recommended a lentil and vegetable soup. One cup of lentils contains around 15 grams of fiber.
"Add a sprinkle of nuts or seeds on top like flaked almonds, pumpkin, chia, or flax seeds, to further bolster fiber," she said.
She's a fan of this recipe but recommended adding some carrots, celery, and tomatoes for added nutrients.