‘I’m a Gastroenterologist—Here’s What I Eat To Help Prevent Colon Cancer'

The recent death of actor James Van Der Beek is another startling reminder of the rising rates of colorectal cancer, particularly among adults 50 and younger. According to the Cancer Research Institute, one in five people diagnosed with colorectal cancer is under 55 years old.

While the exact reasons for the rise in colorectal cancer among younger adults are still unknown, Dr. Partha Nandi, MD, FACP, a gastroenterologist with Mayo Clinic and the author of Heal Your Gut, Save Your Brain, says that diet is likely a major factor. 

“I think diet is a significant cause of the rise of colorectal cancer. We as a society—especially younger people—eat a lot of ultraprocessed foods. This type of food is made in factories, and is low in fiber and high in sugar,” he says, explaining that sugar completely disrupts the gut microbiome, which is made up of trillions of bacteria and fungi. It may sound gross, but the reality is that having a gut microbiome with diverse, good bacteria is crucial for overall health.

Dr. Nandi explains that when the gut microbiome is disrupted, it creates an environment where disease can form, including cancer. “Cancer is an overgrowth of tissue in the body. If the immune system is intact, it can [help] protect against cancer. But if the immune system is compromised because of a nutrient-poor diet, it can’t do this,” he reveals, adding that most of the body’s immune system is located in the gut.

As a gastroenterologist, it’s Dr. Nandi’s job to keep up with the latest scientific research about how diet impacts gut health—for better or for worse. He also sees it firsthand by treating patients. This knowledge has impacted the way he eats personally, which he shares below.  

Related: The Game-Changing Gut Health Tip We Wish We Knew About Sooner

How Diet Can Impact Your Cancer Risk

Just like how a nutrient-poor diet can increase the risk of colorectal cancer, a nutrient-rich diet can decrease the risk. “It’s encouraging and empowering that we can decrease the risk of cancer through diet,” Dr. Nandi says.

He explains that the bacteria that make up the gut microbiome are constantly changing. This means that if you change your diet habits to be healthier, you’ll start reaping the health benefits rather quickly. “Your gut microbiome can change within weeks,” he adds. 

Related: Eat Your Way to a Healthier Gut—Here’s What You Need to Know About Gut Health and Diet

To maintain a thriving gut microbiome, Dr. Nandi says that he focuses on eating whole foods instead of ultraprocessed ones. He prioritizes fiber-rich foods, such as fruits, vegetables, whole grains and plant-based proteins. He also regularly eats fermented foods, which help increase the good bacteria in the gut. “Every culture has fermented foods, such as kefir, kimchi, sauerkraut or pickles,” he tells Parade.

🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊

What a Gastroenterologist Eats To Lower the Risk of Colorectal Cancer

What does prioritizing a healthy gut microbiome look like? Here, Dr. Nandi shares what he eats on an average day.

Breakfast

For breakfast, Dr. Nandi typically has yogurt topped with fruit. He explains that the fruit provides natural sweetness, which is better for the gut than artificially flavored yogurts with sugar. The yogurt has probiotics, which feed the good bacteria in the gut. 

Instead of topping his yogurt with the same fruit every day, he switches it up. For example, one day, he’ll top it with blueberries and the next with pineapple. Dr. Nandi explains that eating a wide range of nutrient-rich foods is better for gut health than eating the same healthy food every single day. Regardless of which fruit he chooses, it’s a good source of fiber, a crucial nutrient for gut health.

Besides yogurt, he also starts the day by drinking 32 ounces of water, and he continues to stay hydrated all day. Water is key to keeping the digestive system running properly and helps prevent constipation.

Related: ‘I’m a Registered Dietitian—This Is What I Do Every Day For My Gut Health’

Lunch

Lunch is Dr. Nandi’s biggest meal of the day and he prioritizes eating it slowly instead of scarfing it down between patients. “I don’t typically eat it all in one sitting. I spread it out over a few hours,” he tells Parade. He explains that the reason why he makes lunch his biggest meal of the day is that his brain and body need more energy during the afternoon than in the evening, after dinner.

As for what he eats, Dr. Nandi shares that he pretty much always has a big salad, but he varies the ingredients. Remember: Diversity is crucial for gut health. “I like microgreens and chickpeas. I like eggs, so I’ll have hard-boiled eggs in my salad about half the time. I often put salmon and quinoa in it,” he says.

Since his salad is so filling and he takes his time eating it, he doesn’t feel the need to snack throughout the day, such as on chips or candy.

Dinner

Dr. Nandi likes to keep his dinners simple. “Typically, I start with vegetables, such as broccoli or cauliflower. For protein, I eat chicken, fish or a plant-based protein source,” he tells Parade. 

Dr. Nandi was born in India and he says that turmeric, cumin and ginger—three spices that lower inflammation—have always been a cornerstone of his cooking. “I like to think of dinner as a meal that supports recovery and lowers inflammation before I go to sleep,” he explains.

Something Dr. Nandi doesn’t typically have with his dinner is soda or alcohol. Both drinks, he warns, are major gut disruptors.

Sleep

While it’s not a food, Dr. Nandi considers sleep “brain food,” and he does his best to get at least seven hours of sleep a night. It doesn’t always happen, but it’s always his goal. “Sleep is food for your immune system and your entire body. Having that opportunity to rest and reset is important for protecting against disease,” he explains.

Scientific research backs this up, showing that consistently not getting enough sleep is associated with a higher risk of hypertension, diabetes, obesity, depression, heart attack and stroke.

Final Takeaways

Dr. Nandi emphasizes that what’s most important is eating a wide range of nutrient-rich foods and focusing on whole foods instead of foods that are ultraprocessed. Supporting your gut and lowering your risk of colorectal cancer doesn’t mean having yogurt for breakfast and salad for lunch every day; these are just examples of what gut-healthy meals look like. 

Food is also about enjoyment, so it’s important to eat what you like the taste of. As long as the foods you choose are made by nature and not factories, you’ll be lowering your risk of colorectal cancer in the process.  

Up Next:

Related: The Best Carb for Aging and Gut Health, According to Dietitians

Sources

• Colorectal Cancer Rates Are Skyrocketing in Young Adults—Is Your Lifestyle Putting You At Risk? Cancer Research Institute 
• Dr. Partha Nandi, MD, FACP, gastroenterologist with Mayo Clinic and the author of Heal Your Gut, Save Your Brain
• Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. National Library of Medicine