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In a recent report, the American Cancer Society highlighted two significant trends regarding colorectal cancer. While rates of the disease have decreased among adults older than 65, there has been a concerning increase among younger adults, specifically those aged 20 to 49, who have experienced a 3% rise in diagnoses over the past 24 years.
Alison Johnson, MS, RDN, LD, clinical dietitian, Parkview Packnett Family Cancer Institute, shares how lifestyle habits, particularly diet, factor into this trend.
Colorectal cancer has traditionally been seen as a disease affecting older adults. Why are rates increasing in younger populations today?
One reason for the increasing rates of colorectal cancer in younger populations is a poor-quality diet. Evidence-based studies show that diets high in red and processed meat, ultra-processed foods and sugar-sweetened beverages increase the risk of developing colorectal cancer due to the impact these foods have on inflammation and the gut.
Recent research highlights the role of gut microbes. Can you explain how the gut microbiome may influence colorectal cancer risk?
A healthy gut microbiome means having diversity of beneficial bacteria present to support intestinal health and the immune system. The opposite of a healthy gut is dysbiosis, an imbalance in the gut microbiome. Dysbiosis can lead to chronic inflammation, which is associated with a greater risk of developing colorectal cancer.
How does what we eat impact the gut microbiome?
Diet plays an important role in the gut microbiome. Consuming plant foods high in fiber can help support the gut and digestive tract. Fiber promotes regular bowel movements, feeds the beneficial gut bacteria and strengthens the gut lining. Most plant foods such as grains, beans, vegetables and fruits are high in fiber.
A diet low in fiber and high in processed foods can increase inflammation and alter the gut microbiome. A strong gut lining helps prevent harmful microbes and toxins from entering and helps keep inflammation under control. If chronic inflammation persists, it can lead to DNA damage and promote tumor growth.
How do red and processed meats contribute to cancer risk from a biological standpoint?
The American Institute for Cancer Research (AICR) recommends limiting red meat to 12-18 oz per week. Red and processed meats are high in heme iron, which can promote the production of free radicals that damage DNA, leading to increased cancer risk.
Some of the preservation methods used in processed meats, such as smoking, curing and salting, have been shown to increase the risk of cancer. In addition, both red and processed meats are generally higher in saturated fat and calories, which can lead to weight gain and obesity if consumed in excess. Overweight and obesity are linked to a greater colorectal cancer risk.
What role do ultra-processed foods, added sugars, etc play in gut health and cancer risk?
A poor-quality diet can disrupt healthy gut bacteria and impair gut health. Processed foods generally lack fiber and phytonutrients that feed beneficial bacteria. This can lead to lower diversity of healthy bacteria and promote the growth of harmful bacteria, leading to dysbiosis and then, in turn, chronic inflammation. Many ultra-processed foods also contain substances that can harm DNA in colon cells. This repeated damage over time can promote tumor growth and lead to cancer.
Are there cooking methods that can further increase risk?
Yes, certain cooking methods like grilling or charring can create carcinogens and further increase colorectal cancer risk. Cancer-causing compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are produced when cooking red meats at high temperatures.
What kind of resources does Parkview have for someone wanting to make sure they’re making healthy choices for their gut?
The Parkview Center for Healthy Living offers a variety of health and well-being resources, including personalized care, educational programs and workshops with emphasis on nutrition, stress management and intentional movement. Anyone can schedule an outpatient nutrition consultation with a Registered Dietitian Nutritionist to tailor to individualized needs and lifestyle changes.
The Parkview Community Greenhouse & Learning Kitchen provides greater access to fresh and affordable produce. They also offer cooking demonstrations and hands-on activities to help build skills and confidence in the kitchen when cooking fresh foods.
If someone feels overwhelmed, where would you recommend they start?
The goal is not to fear food. Instead, try to find joy in the color of foods. Include at least one colorful plant food at each meal and snack to help increase your fiber intake. Consider building meals around plants, then adding in smaller amounts of lean animal foods, if desired. It is better to think “what can I add” and not “what do I have to remove”.
Final thoughts
Colorectal cancer can be preventable through routine screenings and highly treatable when caught early. Speak with your primary care provider about your personal risk factors and options for colon cancer screening.
To schedule a colonoscopy with the Parkview Colon Screening Clinic, call 260-266-9085 or schedule via MyChart.
