Recent research has indicated that incorporating two specific types of food into your diet could help shield you from one of the most common cancers in the UK. The studies suggest that certain dietary adjustments could reduce your chances of developing bowel cancer.
Cancer Research UK reports that there are approximately 44,100 new cases of bowel cancer each year, making it the fourth most prevalent cancer in the country. Alarmingly, it’s also the second leading cause of cancer-related deaths, accounting for 10 percent of all such fatalities.
More concerning is the fact that the disease is escalating more rapidly among younger individuals than other age groups, with a 20 percent diagnosis rate in 2019 for those under 55, nearly double the rate in 1995. Several factors are known to increase the risk of bowel cancer, also referred to as colorectal cancer, and diet is one of them.
Consuming red and processed meats is believed to heighten the likelihood of the disease. However, other foods might have a protective effect. Two studies published in January 2025 spotlighted certain foods and beverages that could be beneficial for your bowels.
Calcium
A study published in the Nature Communications journal found that regular consumption of calcium-rich foods and drinks is associated with a lower risk of colorectal cancer. This research was spearheaded by scientists from the University of Oxford and involved data analysis from over 542,000 participants.
People who consume dairy milk, yoghurt, and foods rich in nutrients such as riboflavin, magnesium, phosphorus, and potassium appear to have a lower risk of colorectal cancer, according to a study. Medical News Today reported that those who drank an extra glass of milk each day, or consumed 300 milligrams (mg) of calcium, had a 17 percent lower relative risk for colorectal cancer.
Dr Keren Papier, the lead researcher of the study, suggested: “We have some idea on why calcium has this effect. It’s suggested that calcium might protect against bowel cancer by binding to bile acids and free fatty acids to form a type of a harmless ‘soap’, which stops them from damaging the lining of our gut.”
However, the research team noted it’s too early to recommend increasing calcium levels for everyone. They plan to further investigate calcium’s role in preventing bowel cancer in diverse populations with different diets.
Fibre
Fibre-rich foods like vegetables, whole grains, fruits, and nuts are already known to potentially protect against the disease. A recent study published in Nature Metabolism explored why this might be.
Medical News Today explained: “This study found that when gut bacteria break down plant fibre in the gut, they produce two types of molecules called short-chain fatty acids that may actually be responsible for keeping cancer at bay.
“The two short-chain fatty acids in question are propionate and butyrate, which, the researchers who conducted the study found, altered gene expression both in healthy cells and in treated colon cancer cells collected from humans.”
Cancer Research UK has issued a warning that a high-fibre diet can reduce your risk of bowel cancer. “Eating too little fibre causes 28 in 100 bowel cancers (28 percent) in the UK,” it states.
You can increase your fibre intake by opting for wholegrain versions of foods. Some suggestions include: switching to wholegrain rice, pasta or bread; choosing low calorie popcorn over crisps as a snack; selecting wholegrain breakfast cereals; and consuming more high-fibre fruits and vegetables like peas and raspberries.