New Rules as 5 Changes Lower Cancer Risk

A doctor has warned that five simple dietary changes could significantly reduce the risk of developing bowel cancer, as concerns grow over rising deaths among people under 50.

NHS England is rolling out new screening rules aimed at identifying thousands more cases at an earlier stage.

According to Dr Babak Ashrafi of Superdrug Online Doctor, lifestyle factors such as obesity, alcohol consumption and high-sugar, low-fibre diets are quietly increasing bowel cancer risk in adults aged 25 to 49 — often without clear early symptoms.

“Bowel cancer is no longer just an older person’s disease,” Dr Ashrafi said. “We’re seeing more cases in people under 50, largely linked to long-term lifestyle factors like obesity, poor diet and alcohol consumption.”

He explained that excess body fat can lead to chronic inflammation and insulin resistance, which may encourage cancer growth in the bowel. Alcohol is also a known carcinogen that damages DNA and increases inflammation in the gut.

Experts also believe delayed diagnosis is contributing to the rise in deaths, with younger adults often dismissing symptoms or assuming they are too young to be at risk.

Dr Ashrafi noted growing evidence linking ultra-processed, high-sugar diets to obesity and poor gut health — both known bowel cancer risk factors.

“Aside from inflammation, sugar tends to crowd out fibre-rich foods that protect the gut,” he added.

Five Simple Diet Changes to Lower Risk

Health experts highlight several practical dietary adjustments that may help reduce bowel cancer risk:

Increase fibre intake: Fibre from vegetables, fruits, beans and wholegrains supports digestion and reduces the time harmful substances remain in the bowel.

Reduce red and processed meat: Foods such as bacon and sausages have been linked to bowel cancer due to compounds that can damage bowel cells.

Limit sugary and ultra-processed foods: These products are often low in fibre and nutrients, contributing to inflammation, obesity and poor gut health.

Moderate alcohol consumption: Even moderate drinking can raise bowel cancer risk by damaging DNA and increasing inflammation.

Stay hydrated: Adequate water intake supports bowel regularity and overall digestive function.