More and More Attacking Young People, This Is a Row of Foods That Help Prevent Colon Cancer

JAKARTA - Colon cancer is now increasingly common in young people, specifically under the age of 50. This condition is often triggered by poor lifestyle patterns, especially the consumption of low-fiber foods.

Quoted from Everyday Health, on Saturday, February 21, 2026, dietitian Julia Zumpano emphasized that choosing certain foods can help prevent colon cancer.

The food is foods containing vegetable foods and lean protein. Here are some lists of foods that you can try.

1. Whole fruits and vegetables

Non-starchy vegetables and fruits are rich in vitamins, minerals, fiber, and antioxidants, such as phytonutrients, which are cancer preventers. These fiber-rich foods will help create a healthy gut microbiome.

"A diet rich in fiber helps with waste elimination, a healthy gut microbiome, and high nutrient intake due to the nature of foods that provide fiber," said Zumpano.

Some vegetables and fruits recommended are apples, bananas, berries, melons, mangoes, oranges, broccoli, cabbage, carrots, cauliflower, kale, to lettuce.

2. Whole grains

Whole grains mean they are not purified or do not go through a process of offering a variety of nutrients, ranging from B vitamins, vitamin E, iron, magnesium, and other antioxidants.

Not only that, whole grains are also rich in fiber, which can provide protection against colon cancer. Whole grains can be added to the daily menu, such as whole wheat bread, whole wheat pasta, oats, barley, and quinoa.

3. Lean meat

In a healthy diet, protein is needed. However, lean protein provides higher protection from colon cancer.

Low-fat meat, especially fresh fish, is rich in vitamin D, calcium, and omega-2 fatty acids. These foods can help reduce inflammation associated with colon cancer.

4. Low-fat dairy products

Dairy products are a good source of calcium, which has a strong correlation with a lower risk of colon cancer. Calcium protects against cancer by binding acids in the colon, thereby reducing its effectiveness in promoting cancer growth.

The low-fat dairy products in question are, for example, 1 percent fat-free or low-fat milk, plain yogurt, dry or low-fat cottage cheese, fat-free or low-fat ice cream.