11 Steps Under-65s Can Take To Lower Bowel Cancer Risk

Medical advice provided by Dr Asiya Maula, private GP at The Health Suite, and Dr Donald Grant, GP and Senior Clinical Advisor at The Independent Pharmacy.

New research has found that almost half of bowel cancer cases (sometimes called colorectal cancer) occur in under-65s.

It was not always this way. The paper, published in the American Cancer Society, said that bowel cancer rates have been declining among over-65s since the ’80s, but rising among those under 50.

Here, we asked GPs Dr Asiya Maula and Dr Donald Grant why this could be happening and what we can do to lower our risk.

Both doctors said there likely isn’t a single cause.

It “likely reflects cumulative lifestyle and environmental changes,” Dr Maula said.

“We are seeing higher levels of chronic inflammation in younger populations, often linked to ultra-processed diets, sedentary behaviour, stress, and disrupted sleep.”

She also thinks exposure to microplastics, a less diverse gut biome, and air pollution may play a role.

“No single exposure directly causes bowel cancer, but cumulative toxic load over time may influence gut health and inflammatory pathways.”

For his part, Dr Grant said, “While [bowel cancer] remains common in older age groups, factors such as rising obesity levels, diets low in fibre and high in processed foods and an increase in sedentary lifestyles and alcohol intake are all thought to be contributing to this shift.”

Not every case of bowel cancer is preventable. But, Dr Grant said, “There are also plenty of ways people can minimise their risk of bowel cancer.”

Dr Maula added, “Small, consistent changes over time can make a meaningful difference.”

Their prevention tips are:

1. Maintaining a well-balanced diet,
2. staying physically active,
3. keeping to a healthy weight,
4. limiting alcohol intake,
5. avoiding smoking,
6. attending screening when invited,
7. supporting gut health by “prioritising fibre-rich whole foods” (we’re meant to eat 30g of fibre a day, but 90% of us don’t),
8. reducing the consumption of ultra-processed products,
9. supporting regular bowel movements,
10. trying to reduce stress,
11. getting enough sleep,
12. adequate hydration, and
13. reducing environmental toxic exposures wherever possible.

Speak to your GP if you notice possible signs of bowel cancer, like rectal bleeding, blood in your stool, changes in your bowel habits (like going more often, unusual constipation, or diarrhoea), feeling you still need to “go” after pooping, losing weight without meaning to, fatigue, and/or abdominal or rectal pain.