Dietitian Reveals 2 Foods to Eat and 1 to Avoid for Lower Colon Cancer Risk

Dietary Changes by Colorectal Dietitian Sophie Medlin

Sophie Medlin, a London-based colorectal dietitian with 20 years of professional experience, has altered her own daily nutrition to reduce her personal risk of developing colon cancer. Working alongside her husband, who is a chef, Medlin prepares most household meals using whole, unprocessed ingredients. However, she maintains a realistic approach to modern eating habits. “It’s not perfect all the time. Nobody can be perfect all the time,” Medlin told Business Insider regarding occasional restaurant dining and takeout meals.

Limiting Red Meat and Eliminating Processed Meats

A primary dietary adjustment involves cutting out processed protein products entirely. “I’ve essentially eliminated processed meat,” Medlin told Business Insider. She noted that popular snack items like beef jerky often receive an undeserved “health halo” driven by current high-protein consumer trends. Processed options such as hot dogs and deli meats, alongside unprocessed red meat, demonstrate varying degrees of established links to colorectal cancer. While Medlin continues to eat red meat, she restricts consumption to a maximum of two servings per week. This aligns closely with guidelines from the World Cancer Research, which advises eating no more than 350 to 500 grams of red meat weekly, roughly translating to three portions.

Plant Diversity and Gut Microbiome Health

Prioritizing a wide variety of plant foods forms another cornerstone of Medlin’s approach to lower cancer risk. The human gut microbiome—consisting of trillions of microbes residing in the colon lining—directly influences overall health and chronic disease vulnerability. These beneficial microorganisms thrive when supplied with diverse plant fibers. “When we ferment plant foods in our gut, then we produce these postbiotics, which are things like short-chain fatty acids that help to protect us from colorectal cancers,” Medlin explained. To increase intake without extra effort, she advises patients to simply chop up and throw an extra vegetable into the pan during dinner preparation, noting it’s just as quick while providing additional gut health benefits.

Daily Fermented Foods for Gut Protection

In addition to diverse plant fibers, Medlin incorporates fermented foods like yogurt or kimchi into her daily routine to introduce beneficial live microbes to the gut. She frequently prepares tzatziki using Greek yogurt, cucumber, extra virgin olive oil, and fresh herbs to use as a dipping sauce. Pickled cabbage and yogurt also regularly accompany her meals. “It’s a habit that you form over time of adding things to your meal. They become like condiments,” she noted.

Frequently Asked Questions

How much red meat can you eat weekly according to health guidelines?

The World Cancer Research advises consuming no more than 350 to 500 grams of red meat per week, which equals approximately three portions.

Why are plant fibers important for colon health?

Plant fibers feed the trillions of microbes in the gut microbiome. When gut microbes ferment these plant foods, they produce postbiotics such as short-chain fatty acids that help protect against colorectal cancers, according to Medlin.

What are examples of fermented foods to eat daily?

Common fermented options include Greek yogurt, kimchi, pickled cabbage, and tzatziki sauce.