Colon Cancer Prevention: What Every Woman Should Know

Jannika is a Functional Nutrition Counselor and gut health practitioner specializing in chronic digestive issues, including bloating, constipation, IBS, SIBO, and IBD. Through personalized, holistic care and functional lab testing, she helps women identify and address the root causes of dysfunction, restore gut health and reclaim their vitality.

Colon health isn’t exactly a hot topic in most circles. It’s not something we casually bring up over matcha lattes or text our best friends about. But I believe it’s just as important as any other aspect of our well-being.

Colorectal cancer is the second leading cause of cancer-related deaths, yet it’s also one of the most preventable. With early detection, it’s highly treatable, but most people don’t talk about it until it’s too late. 

What’s even more alarming: colon cancer is on the rise in young adults. Cases in people under 50 have increased by 51% since 1994, and it’s now the deadliest cancer among young men and the second deadliest among young women. That’s a major shift, and researchers are still piecing together why this is happening. What we do know is that lifestyle factors, gut imbalances, and inflammation all play a role.

While the statistics are concerning, you have more control than you think. Prevention is so much more than early testing (although you should absolutely make sure you do that). It’s about the daily choices you make now like what you eat, how you support your gut, how you manage stress, and how you advocate for your health before problems arise.

So let’s talk about how to lower your risk, what signs to watch for, and how to take charge of your gut health starting today. Because the more we talk about it, the more lives we save.

Understanding Risk Factors & Who’s Most at Risk?

While anyone can develop colon cancer, certain factors increase your risk. Here’s what to watch out for:

1. Age & Gender Trends

• Colon cancer rates are increasing in younger adults, particularly women.

• The American Cancer Society now recommends earlier screening at age 45 due to this trend.

2. Family History & Genetics

• If you have a first-degree relative (parent or sibling) with colon cancer, your risk doubles.

• Certain genetic conditions (like Lynch Syndrome) further increase susceptibility.

3. Gut Dysbiosis & Chronic Inflammation

• Imbalanced gut bacteria can fuel inflammation, increasing the likelihood of abnormal cell growth.

• Conditions like IBS, SIBO, and leaky gut may create an environment that makes the colon more susceptible.

4. Diet & Lifestyle Factors

• High consumption of processed and red meats increases risk. Try to keep red meat intake under 18 ounces per week and avoid processed meats (bacon, ham, hot dogs) as much as possible.

• A diet low in fiber leads to sluggish digestion and toxin accumulation. Fiber helps move waste through the colon efficiently.

• Sedentary lifestyle increases colon cancer risk.

• Chronic stress & poor sleep increases cortisol which weakens the immune system and increases inflammation, making the body more vulnerable.

• Alcohol consumptionl and smoking increases susceptibility.

Screening Recommendations for Early Detection

Colon cancer is highly treatable if caught early. The problem is that most cases don’t show symptoms until later stages, which is why routine screening is essential.

So, when should you get screened? The current medical recommendation is at age 45. Routine screenings are recommended, even if you have no symptoms, and earlier if you have risk factors. If you have a family history of colorectal cancer, gut disorders, or inflammatory conditions, you may need screening as early as age 40. If you experience any of these symptoms, you do not want to ignore them: unexplained bloating, irregular bowel habits, blood in stool, fatigue, or unexplained weight loss.

The gold standard of colon cancer screening is a colonoscopy. This is a visual examination of the colon to detect precancerous polyps. At-home stool tests that check for blood or DNA markers linked to colon cancer can be useful, but these tests are not a replacement for a colonoscopy.

It’s crucial to advocate for your health. Here’s how you can do that:

• Ask for screening early. If your doctor brushes off your concerns, find another gastroenterologist and push for testing earlier, especially if you have a gut-related condition or a family history.

• Track your gut health. Keep a journal of symptoms like bloating, irregular digestion, or unexplained changes in stool. This gives you concrete data to bring to your doctor.

Simple Lifestyle Changes for Prevention

You have more control over your colon health than you think. Here’s what you can take today to lower your risk:

1. Prioritize Gut-Friendly Foods

• Eat the Rainbow: Load up on antioxidant-rich fruits & vegetables to combat inflammation. Antioxidant-rich foods neutralize harmful free radicals and reduce the risk of diseases. Some of my favorites are blueberries, cacao, cinnamon, green tea, oregano, red cabbage and turmeric. 

• Boost Fiber Intake: Aim for 30+ grams of fiber daily from whole grains, beans, flaxseeds, chia seeds, and leafy greens. The key to a thriving gut microbiome is diversity, so focus on incorporating a wide range of plant foods. A fun challenge I have all my clients do is to aim to eat at least 30 different plants each week. But here’s the catch: each one only counts once per week. So if you eat a banana every day, you can only count it once. 

• Increase Omega-3s: These healthy fats are protective against colorectal cancer. Find them in salmon, walnuts, olive oil, and flaxseeds.

• Get Your Vitamin D: Low vitamin D levels are linked to higher colon cancer risk. Get it from fatty fish, fortified dairy, sun exposure, or supplements.

2. Move Your Body

• Just 30-60 minutes of movement per day can reduce risk by 30-40%.

• Walking, Pilates, rebounding, and strength training all support digestion and metabolic health.

3. Manage Stress & Sleep

• Chronic stress alters gut bacteria, making inflammation worse. 

• Try breathwork, vagus nerve exercises like humming or singing, or gentle nervous system regulation techniques.

• A consistent sleep routine supports melatonin, which has been shown to play a role in cancer prevention.

4. Reduce Toxic Load

• Minimize processed foods, especially red meats, refined oils, and ultra-processed snacks. A good rule of thumb is, if the ingredients aren’t whole foods or contain hard-to-pronounce additives or preservatives, skip it. 

• Filter your water to avoid contaminants like chlorine and fluoride that may disrupt gut balance. I love and use the Berkey water filtration system. 

• Reduce alcohol consumption. Excessive drinking is linked to an increased risk of colorectal cancer.

• Avoid smoking, which significantly raises risk. 

The Role of Inflammation & Gut Dysbiosis in Colon Cancer Risk

If you’ve struggled with gut dysbiosis, IBS, IBD, or SIBO, you already know how much your digestive system impacts your overall well-being. But what many people don’t realize is that an imbalanced gut can also increase the risk of colon cancer. The gut plays a crucial role in immune function, inflammation regulation, and detoxification. When gut bacteria are out of balance, or when chronic inflammation lingers in the digestive tract, it creates the perfect storm for long-term damage.

Gut dysbiosis is an imbalance of beneficial and harmful bacteria, and it’s been directly linked to increased inflammation and impaired immune function, both of which create conditions that allow cancerous cells to thrive. Harmful bacteria like Fusobacterium nucleatum have been found in higher amounts in colorectal cancer tumors, while beneficial strains like Lactobacillus and Bifidobacterium help protect the gut lining and reduce inflammation. When pathogenic bacteria overgrow, they release toxins and inflammatory compounds that damage the gut lining, disrupt normal cell function, and promote tumor growth.

Additionally, conditions like IBS, IBD, and SIBO often lead to intestinal permeability or what is more widely known as leaky gut, allowing harmful substances to enter the bloodstream and trigger systemic inflammation. This inflammation not only weakens gut barrier integrity but can also promote DNA damage, a key factor in cancer development.

Long-term inflammation is one of the biggest silent contributors to colon cancer. When the immune system is constantly in overdrive, whether due to chronic gut infections, food sensitivities, toxin exposure, or stress, it leads to an overproduction of inflammatory molecules. Over time, this persistent inflammation damages healthy cells, weakens immune defenses, and accelerates the growth of abnormal cells in the colon.

One major risk factor is high histamine levels, which can be triggered by gut infections, bacterial imbalances, and poor methylation. Many people with histamine intolerance also struggle with chronic bloating, brain fog, and skin issues, which can indicate underlying gut inflammation.

Steps to Reduce Gut Inflammation & Support Colon Health

If you have IBS, IBD or SIBO, or chronic digestive symptoms like daily bloating, constipation, loose stools, coupled with systemic symptoms like brain fog, skin issues or fatigue, your gut is signaling that something deeper is out of balance. Taking proactive steps to lower gut inflammation and restore microbiome balance isn’t just important, it’s essential for long-term health. 

This is exactly what I help my clients do, so they can move past frustrating symptoms, heal their gut and feel like themselves again. Through a targeted gut healing approach, we focus on: 

• Rebuilding gut barrier integrity and mucosal immunity

• Balancing bacteria and restoring microbiome diversity

• Using functional testing to identify underlying stressors like bacterial and yeast overgrowth, parasites and pathogens

• Addressing gut infections that drive inflammation

• Implementing nervous system regulation to support digestion and healing

By taking these steps, you reduce inflammation, restore gut function, and support long-term colon health, helping you feel better daily while lowering your risk of colorectal cancer.

If you’re ready to take the next step, book a free discovery call. We’ll chat about your health concerns and I’ll walk you through my signature gut healing program and how we can work together to get you the relief you’ve been looking for. Click the button below to schedule your call.

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