Cancer, one of the world’s deadliest diseases, is witnessing a troubling shift. Cases of early-onset cancers — those diagnosed in people under the age of 50 — are rising at an alarming pace globally, raising serious concerns among medical experts.
According to Dr Saurabh Sethi, a gastroenterologist trained at Harvard, Stanford, and AIIMS, early-onset cancers have surged nearly 80% worldwide over the past three decades. In a recent Instagram post, he highlighted a particularly worrying trend: colorectal cancer has become one of the fastest-growing cancer types among younger adults.
Ultra-Processed Foods Under Scrutiny
Dr Sethi points to a growing body of scientific evidence suggesting a recurring dietary pattern among those at higher risk — frequent consumption of ultra-processed foods.
Citing a major study published in JAMA Oncology, he explained that higher intake of ultra-processed foods is associated with increased markers linked to colorectal cancer risk.
One key finding from the research is especially concerning for women. Those consuming the highest amounts of ultra-processed foods — roughly one-third of their daily calorie intake — showed a 45% higher risk of developing precancerous colon polyps. Polyps are often considered the earliest stage in the progression toward colon cancer.
How Ultra-Processed Diets Harm the Gut
According to Dr Sethi, ultra-processed diets contribute to several biological changes that may promote colorectal cancer development:
- Chronic low-grade inflammation
- Disruption of the gut microbiome
- Metabolic dysfunction
These factors collectively create an environment in the body that may increase cancer susceptibility.
However, the doctor stresses that the goal is not dietary perfection. Instead, he encourages reducing daily exposure to ultra-processed foods through small but consistent changes.
Five Practical Ways to Lower Colorectal Cancer Risk
1. Cut Back on Ultra-Processed Staples
Dr Sethi advises reducing common ultra-processed items that have quietly become dietary staples. These include:
- Packaged breads
- Sweetened yogurts
- Breakfast cereals
- Flavored coffee creamers
- Bottled sauces
He emphasises that small swaps — such as choosing fresh bread from a bakery, plain yogurt over sweetened varieties, or homemade sauces — can significantly improve overall diet quality over time.
2. Prioritise Fibre Intake
Fibre plays a crucial role in maintaining gut health. Dr Sethi recommends aiming for 25–38 grams of fibre per day.
“Fibre feeds beneficial gut bacteria and supports colon health,” he explains, underscoring its protective role against colorectal disease.
3. Minimise Sugary Drinks
Liquid sugars, commonly found in sodas, sweetened juices, and packaged beverages, are linked to metabolic stress and gut inflammation. Replacing them with water, black coffee, or unsweetened tea can reduce strain on the digestive system and improve metabolic health.
4. Choose Foods with Shorter Ingredient Lists
A simple rule of thumb, according to Dr Sethi: if the ingredient list reads like a chemistry experiment, it’s likely ultra-processed. Whole foods with fewer, recognisable ingredients are generally safer choices.
“Food should look like food,” he notes.
5. Recognise the Warning Signs Early
Early detection remains critical in improving colorectal cancer outcomes. Dr Sethi lists the following symptoms that should not be ignored:
- Persistent change in bowel habits
- Blood in the stool
- Unexplained weight loss
- Ongoing abdominal pain
- Unusual fatigue
“Persistent symptoms deserve evaluation,” he stresses, encouraging individuals to seek medical advice rather than delay consultation.
A Growing Public Health Concern
With colorectal cancer cases increasing among younger populations worldwide, experts say prevention strategies must begin earlier in life. While genetics and other environmental factors play roles, dietary patterns — especially rising dependence on ultra-processed foods — are emerging as significant contributors.
The broader message is clear: improving gut health through mindful dietary choices may serve as a powerful foundation for long-term wellness.
Disclaimer
This content, including advice, provides generic information only and is not a substitute for a qualified medical opinion. Always consult a healthcare professional for personalised guidance.