These 4 everyday foods will help lower your colon cancer risk, says NHS surgeon

Simple foods like yoghurt, berries, beans and black coffee may help protect your gut and reduce the risk of colon cancer.(Image: Pexels)

Colon cancer has been increasing globally, prompting many doctors to raise awareness not only about its symptoms and treatment options but also about preventive measures through dietary and lifestyle changes.

Dr Karan Ranjan, a UK-based NHS surgeon, took to Instagram to share simple, nutrient-rich foods that may help reduce the risk of colon cancer. He highlighted the importance of probiotics, prebiotics, and fibre-rich foods in protecting the colon from DNA damage.

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Probiotics

Probiotic foods such as yoghurt are known to support gut health. Dr Ranjan noted, “It’s a rich source of calcium, and research shows that every additional 300 mg of calcium is associated with an 8% reduction in colon cancer risk.” Whether dairy or plant-based, regularly consuming yoghurt may help prevent the development of cancer. He also referred to another study which found that men who consumed two servings of yoghurt per week had fewer polyps (pre-cancerous growths) in the colon.

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A post shared by Dr Karan Rajan (@drkaranrajan)

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Prebiotics

For prebiotics, Dr Ranjan highlighted berries, which can conveniently be added to yoghurt—enhancing its overall health benefits. He explained, “Prebiotics are a specific subset of fibres that have a proven health effect, although not all fibres are prebiotic.” Prebiotics are associated with a reduced risk of colon cancer, as they nourish the beneficial gut microbes, which in turn produce protective metabolites within the colon.

Fibre

There are many foods rich in fibre, including whole grains, lentils, and nuts, but Dr Ranjan chose beans to illustrate his point. He emphasised that many people fail to consume enough fibre daily, despite strong evidence showing its protective role against colon cancer. Fibre is especially beneficial for individuals who consume processed red meats. He stated, “Just 10 extra grams of fibre per day—equivalent to half an avocado and a cup of mixed berries—can lower the risk by 10%.”

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Black Coffee

Black coffee enthusiasts will be pleased to learn that it is one of the beverages Dr Ranjan recommends for reducing the risk of colon cancer. He explained that black coffee, whether caffeinated or decaffeinated, contains polyphenols and prebiotic fibres, both of which help protect the cells of the colon from DNA damage. “Studies show that, compared to non-drinkers, those with high coffee intake had a 15 to 21% lower risk of colon cancer,” he added.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.