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Colon cancer is no longer just a concern for older adults. Colorectal cancer rates are rising among younger generations, prompting researchers to investigate how modern diet, metabolic health, the gut microbiome, and environmental exposures may contribute.
Genetics and family history matter, but so do modifiable factors. Diets high in ultra-processed foods and processed meat, physical inactivity, excess body fat, and type 2 diabetes are associated with colorectal cancer risk.
At the same time, researchers are learning more about the gut microbiome—the complex community of microorganisms that helps digest food, produces beneficial compounds, interacts with the immune system, and supports normal intestinal function.
Could modern lifestyle be disrupting this important ecosystem?
We cannot attribute the rise in colon cancer to one cause. But we can take steps to support digestive health, improve metabolic function, and reduce avoidable exposures.
Here are three strategies worth considering.
Your gut microbes respond not only to what you eat, but also to when you eat. Periods without food change nutrient availability, microbial activity, and the signals involved in digestion and metabolism.
This is why intermittent fasting has become an important area of microbiome research.
A 2024 systematic review published in Frontiers in Nutrition, titled “The Impact of Intermittent Fasting on Gut Microbiota: A Systematic Review of Human Studies”, examined eight human studies involving approaches such as time-restricted eating, alternate-day fasting, and the 5:2 diet.
Most studies found changes in gut microbial richness, diversity, or composition. Some reported increases in alpha diversity—the variety of microorganisms within a person's gut—while others identified changes in the relative abundance of specific bacterial groups.
These findings suggest that intermittent fasting may help reshape the gut microbiome.
For many healthy adults, a consistent overnight fast of approximately 12 hours is a reasonable starting point. Gradually increase your fasting time from there to 16:8 IF or OMAD (one meal a day). Pair it with nutrient-dense meals containing adequate protein, healthy fats, vegetables, and fiber-rich foods.
Avoid aggressive fasting if you are pregnant or breastfeeding, underweight, have a history of eating disorders, or take medication that can cause low blood sugar without first seeking appropriate medical guidance.
The goal: Support healthy eating rhythms and metabolic function while providing your gut microbes with the nutrients they need when you eat.
Your intestinal lining serves as a selective barrier. It allows nutrients to be absorbed while helping regulate what passes from the gut into the body.
This barrier depends on healthy intestinal cells, mucus, immune defenses, and proteins that maintain connections between cells. The microbiome also plays a role by producing compounds that interact with the intestinal lining.
Nutrition is foundational, but certain ingredients are also being studied for their potential to support normal gastrointestinal function.
L-glutamine fuels the cells lining your intestines, helping support cellular renewal and the integrity of your gut barrier.
This powerful prebiotic fiber feeds beneficial gut bacteria, helping promote a healthier microbiome and the production of compounds that nourish the intestinal lining.
Aloe vera contains bioactive compounds studied for their role in supporting a healthy intestinal environment and the body's natural response to irritation.
Licorice root compounds have been studied for their ability to support the digestive tract's natural mucosal defenses, helping maintain the protective environment your gut lining needs.
A targeted formula such as GI Repair can complement a broader gut-support plan with ingredients intended to support normal intestinal function. Formulas containing L-glutamine, arabinogalactan, aloe vera extract, and licorice root extract bring together several ingredients of interest in gastrointestinal nutrition.
The goal: Provide the nutrients and supportive conditions the intestinal lining needs to carry out its normal functions.
A healthy gut is not a sterile gut. It is a functioning ecosystem, and microbial diversity is influenced by diet, lifestyle, medications, and environmental factors.
Two practical priorities are to nourish beneficial microbes and make thoughtful choices about food quality.
Probiotics are live microorganisms that provide health benefits when consumed in adequate amounts. Prebiotics are substances, often specific fibers, that selected microbes can use.
You can support your microbiome through a variety of plant foods, including vegetables, fruits, legumes, nuts, and seeds. Fermented foods containing live cultures may also be useful for people who tolerate them, such as fermented yogurt, sauerkraut, and kimchi.
For additional support, the Terra Soil-Based Prebiotic and Probiotic Kit by Alimentum Labs combines soil-based probiotic organisms with prebiotic support.
Explore the Terra Prebiotic and Probiotic Kit
Your microbiome is exposed to more than the food you eat. Researchers are investigating how agricultural chemicals, including glyphosate-based herbicides, may influence gut microorganisms.
Glyphosate targets a biochemical pathway used by plants and many microorganisms. Laboratory and animal studies suggest that glyphosate-based herbicides can alter microbial composition and may affect aspects of intestinal barrier function under certain conditions.
The Environmental Working Group's annual Dirty Dozen guide identifies produce with higher pesticide residue findings in its analysis.
A practical approach:
The goal:Nourish beneficial microbes while making thoughtful, realistic choices about agricultural chemical exposure.
Supporting gut health is valuable, but lifestyle changes cannot guarantee protection against cancer.
For average-risk adults in the United States, colorectal cancer screening generally begins at age 45. People with a family history, inherited risk, inflammatory bowel disease, or concerning symptoms may need earlier evaluation.
Blood in the stool, persistent changes in bowel habits, unexplained weight loss, or unexplained iron-deficiency anemia should be evaluated by a healthcare professional.
Start with the foundations:
The gut microbiome is shaped by daily habits and the environment around us. We are still learning how best to influence it, but we know that nutrition, movement, metabolic health, and thoughtful lifestyle choices matter.
You don't need a perfect diet. You need consistent habits that support normal digestive function and long-term health.
Resources
American Cancer Society: Colorectal Cancer Facts and Statistics
CDC: Colorectal Cancer Risk Factors
Paukkonen et al. (2024): Intermittent Fasting and Gut Microbiota
National Academies: Genetically Engineered Crops and Human Health
Environmental Working Group: Shopper's Guide to Pesticides in Produce
