文章探讨了结直肠癌发病率上升的趋势，特别是在50岁以下人群中的增加。研究重点是肠道菌群在预防和治疗结直肠癌中的作用。通过对Neelendu Dey博士的研究进行介绍，揭示了饮食、生活方式对肠道菌群的影响，以及如何通过改善肠道健康来降低患癌风险。文章强调了多样化饮食、避免超加工食品和规律运动对维护肠道健康的重要性，并提供了具体的建议，帮助读者了解如何通过日常习惯来改善肠道健康，从而降低患结直肠癌的风险。

🦠 肠道菌群的重要性：文章指出，肠道内存在着数以万亿计的微生物，其多样性与健康息息相关。多样化的肠道菌群有助于降低患结直肠癌、肥胖、2型糖尿病和抑郁症等疾病的风险。

🍎 多样化饮食的益处：Dey博士提倡在每餐中摄入膳食纤维，因为纤维有助于促进肠道健康。研究表明，每周食用30种以上植物性食物的人群，其肠道菌群多样性高于食用10种或更少的人群。文章特别提到了扁豆、鹰嘴豆等食物在促进肠道健康中的作用。

🚫 避免超加工食品：超加工食品含有多种添加剂，并可能与多种健康问题相关，包括结直肠癌。Dey博士建议尽量避免食用超加工食品，并选择更健康的替代品，例如水果。

🏃 规律运动的益处：规律运动有助于促进肠道蠕动，减少结肠暴露于毒素的时间。研究表明，运动还可以增加肠道内“有益”微生物的数量，从而改善肠道菌群的多样性。

Colon cancer is rising in people under 50, and poor gut health could be part of the problem.Dr. Neelendu Dey studies whether gut microbes can be harnessed to prevent and treat colon cancer.To reduce his colon cancer risk, he eats lots of fiber and plays sports.

More people under the age of 50 are getting colon cancer — but it's unclear why. A doctor who researches the link between the disease and our gut microbes has a theory.

"I don't want to give the message that microbes are the entire thing. But we know that there are significant correlations between how much we have of various microbes and cancer," Dr. Neelendu Dey, an associate professor at Fred Hutchinson Cancer Center in Seattle, told Business Insider.

Trillions of microbes live in our colon lining, and research suggests the more diverse they are the better our health and the lower our chances of developing diseases including colon and other forms of cancer, obesity, type 2 diabetes, and depression.

What we eat and our environment affect the make-up of what's known as the gut microbiome, for instance, ultra-processed foods and being sedentary are thought to harm it.

Dey's lab researches how microbes could be used to prevent and treat colon cancer, but everyone's gut microbiome is unique, he said. By understanding how individual microboes respond to different ingredients, they hope to provide personalized dietary recommendations to prevent precancerous polyps from forming.

Dey is 45, the age the American Cancer Society recommends those with an average risk of colon cancer start getting colonoscopies every 10 years. To lower his colon cancer risk, first and foremost, Dey said he follows official advice to get screened. Those at higher risk, for example, with a genetic predisposition, can talk to their doctor to decide if earlier screening is necessary.

But Dey also makes diet and lifestyle choices to look after his gut microbiome, in the hopes of reducing his colon cancer risk.

"The microbiome, I believe, is a long-term player in improving our health," he said. "Working with our microbiome is akin to, let's say, practicing the violin every day if you want to be a good violinist."

1) Eat fiber at every meal

Dey tries to incorporate some fiber into each of his meals, because there is strong data to suggest they can boost gut health over time. Fiber is found in plant foods such as fruits, vegetables, nuts, beans, and oats, and it feeds the "good" bacteria in the gut.

A 2018 study based on The American Gut Project analyzed the stool samples and eating habits of 10,000 people, and found that those who ate 30 types of plant foods a week had more diverse microbiomes than those who ate 10 or fewer.

Being of South Asian descent, Dey often makes Indian dishes, many of which contain lentils, chickpeas, and spices.

"Good" microbes don't all eat the same type of fiber. That's why the authors think eating lots of different types leads to a more diverse microbiome.

2) Avoiding ultra-processed foods

Ultra-processed foods, which can range from foods such as protein bars to oven pizza, are made using ingredients you wouldn't find in a typical kitchen. They contain additives like emulsifiers and gums, often come in plastic packaging, and are designed to be hyperpalatable, making them easy to overeat.

UPFs have been linked to a host of serious health problems, including colon cancer, but are ubiquitous in modern America. For this reason, Dey tries to avoid them when possible, but knows it's not realistic to cut them out entirely.

"When I can control it, certainly I do. If I have the time, I would rather grab the apple than the processed bar that contains an apple," he said.

3) Exercising regularly

Dey is part of a kickball team and exercises independently, too. He does this because, as well as boosting heart health and helping him maintain a healthy weight, working out is beneficial for gut health.

Regular exercise can help food move through the digestive system more quickly, reducing the time the colon is exposed to toxins. Studies suggest that working out can also increase the number of "good" microbes in the gut, improving diversity.

"Certainly, exercise — I find, and I think others find — has huge benefits for gut health," Dey said.