5 Expert-Backed Tips for a Healthier Colon

This piece originally appeared on katiecouric.com. 

From social media to store shelves, so-called "magic fixes" that claim to solve stomach problems seem to be everywhere. But the truth is, most of these solutions aren't guideline-recommended for a reason — there simply isn’t enough evidence to prove they actually work. With so many influencers and self-proclaimed experts pushing quick remedies for digestive issues, it can be difficult to know which health advice to follow.

When it comes to helping prevent colorectal cancer (CRC), which is increasingly affecting younger people, knowing who to trust is essential. That’s why we turned to Jordan Karlitz, MD, FACG, AGAF and senior medical officer of screening at Exact Sciences, to break down what truly works for maintaining a healthy colon.

Cut down on processed meats

Next time you’re craving a hotdog or an Italian sub, consider this: According to Dr. Karlitz, “There’s evidence that long-term consumption of both processed and red meats may be associated with an increased risk of CRC.” Moderation is always key. “When it comes to red meat, there are gradations of risk,” Dr. Karlitz explains. While healthy adults should consume red meat in moderation, opting for leaner cuts is the best choice.

Dr. Karlitz also recommends limiting cured cold cuts (even lean options like turkey), and he emphasizes the importance of an overall healthy diet and lifestyle. Simply cutting down on bacon won’t automatically make your colon a model of colorectal health. But combining positive changes to your diet with daily exercise can help put you on the right track to better digestive health. Avoiding high consumption of sugar, including sugary beverages, is also very important for general health, gut health and decreasing CRC risk.

Bar the char

If you always order your meat well-done, it might be time to reconsider. “If meat is overcooked to the point of charring, you’ll notice black residue on it, which could be problematic in excess,” explains Dr. Karlitz.

These char marks form when amino acids in meat are exposed to high temperatures, such as on a grill. The heat triggers the formation of heterocyclin amines (HCAs), compounds linked to an increased risk of cancer. The longer meat is cooked at high temperatures (above 300°F), the more HCAs develop – something to keep in mind before firing up the grill.

Fiber is your friend

Instead of focusing on what to cut out of your diet, it might actually be best to consider what you should be adding in. “There’s data that suggests a diet high in fruits and vegetables is one way to lower your risk of CRC,” says Dr. Karlitz. A key reason is their high fiber content. “Fiber may not only be protective against CRC but may also help to prevent polyps,” he says. An added bonus? Fiber is a great way to keep you regular.

Even if you think you’re getting enough fiber, you might want to double-check. According to Dr. Karlitz, many of his patients consume far less fiber than they believe. On average, adults should aim for 22 and 34 grams of fiber per day depending on age and sex. To put that into perspective, eating an apple, a cup of broccoli, and a serving of oatmeal would only get you about halfway to the daily recommendation. That’s why Dr. Karlitz suggests always checking food labels for fiber content to ensure you’re meeting your needs.

If increasing your fiber intake leaves you bloated, Dr. Karlitz recommends paying attention to how your body responds to different types of fiber. While soluble and insoluble fiber share similarities, they interact with water differently in the colon, and some people tolerate one better than the other. Whole foods naturally contain a mix of both, but in packaged products, the type of fiber is usually explicitly stated on the label, making it easier to determine what works best for you.

If you see symptoms, say something

Even if you’re 22 years old and feel perfectly healthy, there are certain symptoms of CRC that should never be ignored. In fact, young and otherwise healthy people often receive a late-stage CRC diagnosis for one key reason: they write off their symptoms as no big deal and delay speaking with a doctor. Health care providers also need to be aware of rising rates of CRC and other cancers in young people and should act on concerning symptoms quickly. “If you experience any blood in the stool, abdominal pain, persistent changes to your bowel movements or other concerning symptoms, you should immediately alert your healthcare provider to discuss the symptoms,” says Dr. Karlitz. The earlier you get a diagnostic test, the sooner you can be treated.

Even if you have no symptoms, it’s crucial to get screened as soon as you turn 45 if you’re at average risk. “The screening age was lowered to 45 for a reason,” says Dr. Karlitz. “We’re seeing people in this population developing CRC earlier than ever before and at more advanced stages. I urge you not to put it off—do not wait until you’re 47 or 50. Get screened as soon as you’re eligible.” So if you are average-risk, Dr. Karlitz says “get screened on time, at 45.”

Talk to your family

Bringing up cancer history at your next family reunion might not make you the most popular guest, but it could help ensure more loved ones stay healthy for years to come. “Knowing your family history of CRC and other cancers is one of the most critical factors in determining your risk and when you should get screened because some individuals may need to start CRC screening prior to age 45,” says Dr. Kartliz. “If you know a family member passed away from cancer, ask around to find out what kind it was.” Several cancers are hereditary, not just CRC. If there’s a pattern of cancer in your family — even beyond direct relatives like parents or siblings — it could make a difference in how early, how often and what cancers you need to be screened for and whether genetic testing is needed.  

Keeping your colon happy doesn’t have to be complicated, and it doesn’t require shelling out cash on fancy supplements or procedures. A bit of fiber, a well-balanced diet, and some solid communication with your family and your doctor can go a long way in keeping your colon (and the rest of you) in good shape.

This information is for general knowledge and informational purposes only and does not constitute medical advice. It is essential to consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment.