The one type of food young people should eat to reduce their risk of bowel cancer

Recent statistics indicate a worrying trend of increasing bowel cancer cases among younger individuals. Research based on World Health Organisation (WHO) data reveals that bowel cancer, also known as colorectal cancer, is on the rise in young adults worldwide.

Additionally, Cancer Research UK's figures show that one in every 20 bowel cancer cases occurs in people under 50. However, there are measures young people can take to lower their risk of bowel cancer. According to Cancer Research UK, fibre intake can help reduce cancer risk, particularly when part of a balanced and healthy diet.

What is fibre and how does it work?

Fibre is a type of carbohydrate present in various foods that aids digestion. Unlike other carbs, it travels through the stomach and intestines largely undigested, making it effective in facilitating bowel movements.

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Broadly, there are two types of fibre, both crucial for health; soluble and insoluble fibre. Soluble fibre dissolves in water, forming a gel-like substance that can help regulate blood sugar levels and lower cholesterol.

On the other hand, insoluble fibre doesn't dissolve in water and aids in moving food through the digestive system, preventing constipation and easing toilet visits. The recommends that adults should consume at least 30g of fibre daily.

Top sources of fibre for fighting cancer risk

Cancer Research UK notes that one of the best sources of fibre in reducing cancer risk is from wholegrains when compared to other sources such as fruit and vegetables. Wholegrains can be eaten from a variety of readily available foods, including the following:

Wholewheat pasta

Wholemeal flour

Bulgur wheat

Rye bread

Brown rice

Rye crackers

Oat cakes

Wholewheat couscous

Certain breakfast cereals and biscuits

Many of these foods can easily be incorporated into your daily meals, for example, switching out regular pasta for your dinner with a wholewheat alternative. You can also include more high-fibre foods in your breakfast by switching cereals with more high-fibre options or swapping white bread with brown bread or rye bread.

Further details on fibre and how you can incorporate it into your diet can be found .