8 Ways to Help Prevent Bowel Cancer & Why It’s Affecting More Young People

Bowel cancer (also called colorectal cancer) is the second biggest cancer killer in the UK. Each year, around 43,000 people are diagnosed, yet it is also one of the most preventable cancers. Many cases can be avoided through lifestyle changes, awareness of family history, and, importantly, regular bowel screening.

Traditionally, bowel cancer has been considered a disease that mainly affects older adults. However, there is growing concern about the rising number of cases in younger people. Every year, more than 2,500 people under 50 are diagnosed in the UK, and cases in 15 to 24-year-olds have increased by 186% in the last three decades. Although bowel cancer is still more common in people over 50, research suggests that when it develops in younger adults, it may behave more aggressively.

This makes prevention, early detection, and prompt investigation of symptoms more important than ever. Here are eight proven ways to help reduce your risk of bowel cancer.

1. Get screened

Bowel cancer often develops silently, without obvious symptoms in the early stages. That’s why screening is so important.

Most bowel cancers start as polyps (small, pre-cancerous growths in the bowel). If detected early, these can be removed during a colonoscopy, preventing cancer from developing.

In the UK, people are offered bowel cancer screening from the age of 56 (progressively being lowered to 50), using a stool test that looks for invisible traces of blood. If the test is positive, a colonoscopy is recommended.

Research shows that regular screening can reduce the risk of dying from bowel cancer by up to 33%. If you have a family history of bowel cancer, your GP may recommend starting screening earlier.

Learn more about bowel cancer screening at LycaHealth’s Gut Health Centre.

2. Eat a high-fibre, balanced diet

Diet plays a major role in bowel health. A high-fibre diet keeps the digestive system moving, reduces constipation, and lowers inflammation in the bowel.

Try to include:

• At least 5 portions of vegetables and 2 portions of fruit daily
• Wholegrains such as brown rice, oats, and wholemeal bread
• Legumes like lentils, beans, and chickpeas

At the same time, try to limit saturated fats found in processed and takeaway foods.

3. Stay active

A sedentary lifestyle increases bowel cancer risk. Regular exercise helps regulate bowel movements, maintain a healthy weight, and reduce inflammation in the gut.

Aim for at least 30 minutes of moderate to vigorous activity, five or more days a week – brisk walking, cycling, swimming, or sports all count.

4. Cut down on red and processed meat

Research shows that diets high in red and processed meats (such as bacon, sausages, ham, and salami) are linked to an increased risk of bowel cancer. Cooking methods also matter, charring or burning meat should be avoided.

Try swapping some meat meals for plant-based proteins (like beans or tofu), fish, or poultry.

5. Don’t smoke

Smoking is a well-established risk factor for bowel cancer. Smokers are more likely not only to develop bowel cancer but also to die from it. Quitting smoking improves gut health and significantly reduces your overall cancer risk.

6. Maintain a healthy weight

Obesity, particularly abdominal obesity (carrying weight around the stomach), is strongly linked to bowel cancer.

Maintaining a healthy weight reduces the risk of bowel cancer as well as diabetes, heart disease, and many other conditions.

7. Drink alcohol in moderation

Heavy drinking increases the risk of bowel cancer. Current guidance suggests:

• No more than 14 units of alcohol per week
• Spread across several days, with at least two alcohol-free days each week

8. Know your family history

Up to 1 in 5 bowel cancer cases are linked to family history. If your parent, sibling, or child developed bowel cancer, particularly before the age of 55, your risk may be higher.

Genetic counselling and earlier screening can be lifesaving in these situations.

Why bowel cancer is affecting more young people?

Lifestyle factors such as diet, obesity, alcohol consumption, and sedentary behaviour may partly explain rising rates in younger generations. National screening programmes focus on adults over 50, which means cancers in younger people may go undetected until symptoms appear. Genetics and family history can also contribute to earlier onset.

Delays in diagnosis remain a major challenge. Younger patients’ symptoms are sometimes dismissed or mistaken for less serious conditions, and many report seeing their GP several times before being referred for tests. Early awareness and prompt investigation are key to improving outcomes.

When to see your GP?

If you experience any of the following symptoms for two weeks or more, seek medical advice:

• Blood in your stools or rectal bleeding
• Persistent changes in bowel habits, such as diarrhoea or constipation
• Unexplained abdominal pain or bloating
• Unexplained weight loss
• Ongoing tiredness or fatigue

If your GP suspects bowel cancer, you should be referred for a colonoscopy within 30 days. Early detection can make all the difference.

Taking charge of your gut health

The good news is that bowel cancer is preventable in many cases. By making small, sustainable changes to your lifestyle, being aware of your family history, and attending regular screenings, you can significantly reduce your risk.

At LycaHealth’s Gut Health Centre, our specialist gastroenterologists provide a full range of diagnostic tests , including colonoscopy and advanced bowel screening, alongside personalised advice on diet, lifestyle, and ongoing care.

Ready to take control of your gut health? Book an appointment with our Gut Health Centre today to discuss screening, symptoms, or prevention with one of our specialists.

Contact LycaHealth today to book your consultation: Book now

Author
Dr Aathavan Loganayagam
Consultant Gastroenterologist & Hepatologist, LycaHealth
MB BS BSc MRCP