Tag: colon health

Your colon plays a huge role in elimination, immune function, detoxification, inflammation control, and nutrient absorption—and keeping it healthy is one of the most powerful things you can do to support long-term wellness and reduce your risk of colorectal cancer.

The good news? Colon health isn’t complicated. It comes down to a few daily habits that add up over time.

One of the most overlooked parts of colorectal health is bowel transit time—how long waste sits in the body. Ideally, you want to be having at least one easy, complete bowel movement per day (for some people, 1–2 daily is normal).

If you’re often constipated, straining, or going days without a bowel movement, your body may be struggling with inflammation, dehydration, low fiber intake, or poor gut motility.

Try this:

• Start your day with water (aim for 16–20 oz before coffee)

• Add fiber-rich foods gradually (see below)

Walk daily—movement supports motility

Your colon is home to trillions of gut microbes, and they LOVE fiber. When your gut bacteria break down fiber, they create compounds that help protect the lining of the colon and support healthy cell growth.

Most people drastically under-eat fiber. A great goal is 25–35g per day, depending on your body and needs.

Easy fiber boosters:

• Chia seeds or ground flax in smoothies

• Lentils or beans

• Raspberries, pears, apples, avocado

Broccoli, Brussels sprouts, artichokes

Chronic inflammation is one of the biggest drivers behind most modern health issues—including colon concerns.

Focus on:

• Colorful vegetables daily (especially leafy greens)

• Omega-3 fats (salmon, sardines, chia, flax)

• Olive oil, avocado, nuts and seeds

• Herbs/spices like turmeric, ginger, garlic

And limit:

• Excess alcohol

• Processed meats (bacon, sausage, deli meats)

Ultra-processed foods and refined seed oils

Lifestyle matters, but screening saves lives. Colorectal cancer is one of the most preventable cancers when caught early. If you’re eligible for screening (or have family history), talk with your provider about your best option.

Colon cancer, also known as colorectal cancer (CRC), is an increasing health concern for people under age 50.

According to recent data, approximately 153,020 new cases are diagnosed in the United States annually, making it the third most common cancer, and it claims about 52,550 lives each year. While overall incidence has declined in older adults, rates are rising sharply among younger people. In 2023, nearly 20% of cases occurred in those under 55, up from 11% in 1995, with a 1-2% annual increase since the mid-1990s.

Alarmingly, CRC is projected to become the leading cause of cancer death in adults aged 20-49 by 2030.

Theories for this rise in early-onset CRC (under age 50) point to a mix of lifestyle and environmental factors. Key lifestyle contributors include sedentary lifestyles, heavy alcohol use, and diets high in processed foods and sugars, and low in dietary fiber. Environmental factors include antibiotics, microplastics, food additives (like artificial sweeteners and emulsifiers) and synthetic food dyes.

These environmental and dietary factors can disrupt the gut bacteria or microbiota and lead to gut dysbiosis. Gut dysbiosis is a disruption in healthy gut microbial balance, promoting CRC through inflammation, impaired barrier function, and altered nutrient processing and mucosal integrity.

Healthy microbiota produces short-chain fatty acids (SCFAs) like butyrate for anti-inflammatory effects. High-fiber, polyphenol-rich diets foster beneficial bacteria like Bifidobacterium and Lactobacillus, which suppress procarcinogenic species and lower inflammation. Pro-carcinogenic bacteria like Fusobacterium nucleatum can lead to chronic low-grade inflammation and DNA damage. Chronic inflammation and DNA damage can then result in cancer formation.

Screening is crucial for early detection, when cure rates exceed 90%. The gold standard is colonoscopy, recommended starting at age 45 for average-risk adults, which visualizes the colon and can remove precancerous polyps. Non-invasive options include Cologuard, a stool-based DNA test detecting altered DNA and blood, with 93.9% sensitivity for detecting colon cancer. Cologuard testing should be done annually while colonoscopy can be done every 3 to 10 years depending on risk and initial findings.

Emerging cell-free DNA (cfDNA) blood tests, are an option for those wishing to avoid colonoscopy or stool sampling. These tests currently offer 83.1% sensitivity for colon cancer detection and should also be done annually.

While early detection of colorectal cancer is vital, the functional medicine approach focuses on prevention.

Comprehensive testing can evaluate the health of your microbiota as well as exposure to certain harmful dietary and environmental factors. If you are interested in testing, please speak with your functional health provider.

Stay tuned for our next newsletter which offers recommendations on how to reduce your risk of developing colorectal cancer.

References

• Siegel RL, Wagle NS, et al. Colorectal cancer statistics, 2023. CA Cancer J Clin. 2023. doi:10.3322/caac.21772
• Stoffel EM, Murphy CC. Epidemiology and mechanisms of young-onset colorectal cancer. Gastroenterology. 2020;158(2):341-353. doi:10.1053/j.gastro.2019.07.055
• Giannakis M, Ng K. A common cancer at an uncommon age. Science. 2023;379(6633):eade7114. doi:10.1126/science.ade7114
• Imperiale TF, Porter K, et al. Next-generation multitarget stool DNA test for colorectal cancer screening. N Engl J Med. 2024. doi:10.1056/NEJMoa2310336
• Chung DC, Gray DM, et al. A cell-free DNA blood-based test for colorectal cancer screening. N Engl J Med. 2024. doi:10.1056/NEJMoa2304714
• Botteri E, Peveri G, et al. Lifestyle changes and colorectal cancer risk. Am J Gastroenterol. 2022;117(4):558-567. doi:10.14309/ajg.0000000000002065
• Collado MC, Castillo MJ, et al. Diet as a modulator of the tumor microenvironment in colorectal cancer. Int J Mol Sci. 2023;24(8):7317. doi:10.3390/ijms24087317
• Adigun A, Adebile TM, et al. Causes and prevention of early-onset colorectal cancer. Cureus. 2023;15(6):e45095. doi:10.7759/cureus.45095