Colorectal cancer is rising among people under 50, and doctors still do not know exactly why. Dr Arif Hussenbux, a consultant gastroenterologist and endoscopist at Buckinghamshire Healthcare NHS Trust, says genetics matter, but everyday habits also play a powerful role. Obesity, inactivity, ultra-processed foods, changes in diet and shifts in gut bacteria may all be part of the picture. His view is simple: many bowel cancers begin as polyps, and while not all polyps become dangerous, the choices we repeat daily can influence inflammation, gut transit, microbiome health and overall cancer risk.
Why I Pay Attention to My Stool Every Morning
Dr Hussenbux checks his stool every morning because, as he puts it, it is a free clue to gut health. Hard pellets and straining can suggest constipation, while persistent loose stools, blood, mucus, pencil-thin stools, unexplained urgency, incomplete emptying, new incontinence or symptoms that wake you at night should be discussed with a doctor. He stresses that there is no embarrassment in talking about bowel habits: gastroenterologists have heard it all. The earlier changes are investigated, the easier they often are to treat; a polyp can sometimes be removed during a short colonoscopy, while advanced colon cancer is far more serious.
The Seed Habit I Use to Feed My Gut Bacteria
Each morning, he takes two tablespoons of ground flaxseed stirred into water and left to soak while he showers. The soaking releases mucilage, a gel-like fibre that can help soften stools and support the gut lining. He also rotates chia, pumpkin, hemp and sunflower seeds. Flax and chia provide fibre and plant omega-3s, pumpkin seeds add zinc for gut barrier function, hemp hearts bring complete protein, and sunflower seeds offer vitamin E. For him, seeds are a simple daily way to feed beneficial gut bacteria and reduce inflammation.
How Black Coffee Helps Support My Microbiome
Alongside his seeds, Dr Hussenbux drinks black coffee in the morning. Coffee contains polyphenols, plant compounds that may support beneficial bacteria such as Akkermansia muciniphila, which is linked with a stronger gut barrier. Some studies have associated regular coffee consumption with a lower risk of colorectal cancer, although coffee is not a magic shield and benefits depend on the wider diet and lifestyle. He also values coffee for its links with better liver health, especially when taken without sugar or syrups.
Why Extra Virgin Olive Oil Is My Everyday Fat
Extra virgin olive oil is his default fat for cooking, dressing and drizzling. While heat can reduce some delicate compounds, he believes there is still a net benefit when it replaces less healthy fats. Extra virgin olive oil is rich in polyphenols that may encourage a more anti-inflammatory microbiome, and it is a cornerstone of the Mediterranean diet, which is associated with better cardiovascular health. To him, it is “liquid gold” because it supports both the gut and the arteries.
The Handful of Nuts I Eat Instead of Snacks
For snacks, he chooses a 30g handful of mixed nuts. Almonds provide fibre and vitamin E, walnuts offer the plant omega-3 alpha-linolenic acid, Brazil nuts supply selenium, and pistachios contribute potassium. Nuts combine protein, fibre and healthy fats, making them more satisfying than many packaged snacks. Regular nut consumption has also been linked with improved blood vessel function, lower oxidative stress and modest reductions in LDL cholesterol, which makes them a smart everyday choice beyond gut health alone.
The Cruciferous Veg I Eat for Fibre and Folate
Broccoli, Brussels sprouts, cauliflower and kale appear regularly on his plate. These cruciferous vegetables provide fibre, folate, vitamin C and vitamin K, and population studies have consistently linked regular intake with lower colorectal cancer risk. They can cause gas and bloating at first because gut bacteria ferment their fibres and raffinose, but he sees that as a sign the microbiome is being fed. His advice is to start with small portions and build up gradually if your gut is not used to them.
Why Kefir Is My Go-To Fermented Food Daily
Kefir is his fermented food of choice, particularly for people who are new to this category. It contains a wider range of probiotic strains than standard yoghurt and has research behind it for improved lactose digestion, immune support and reduced inflammatory markers. He suggests starting with around 100ml and increasing slowly. Other useful fermented foods include live sauerkraut kept in the fridge, kimchi, miso, tempeh, sourdough bread and aged cheeses that contain live cultures.
The Three Supplements I Take, and the One I Avoid
Dr Hussenbux takes omega-3, vitamin D and creatine. Ideally, he would get omega-3s from oily fish two to four times a week, but he supplements to help cover the gap and takes them with food. Vitamin D supports mood, immunity and fatigue prevention, especially in people with low levels. Creatine, usually 5g daily, is best known for muscle support, but emerging evidence suggests benefits for brain and overall health too. The supplement he mostly avoids is a routine probiotic pill; he prefers food-based probiotics and only uses supplements sparingly, such as after travel.
How I Keep Constipation From Becoming a Risk
Because chronic constipation has been linked with increased colorectal cancer risk, he actively works to keep his bowels moving. His three-part approach is hydration, daily movement and enough fibre. Even a 10-minute walk can stimulate peristalsis, the wave-like contractions that move stool through the bowel. He particularly likes kiwi, calling it “nature’s laxative,” because each fruit provides fibre that holds water well, creating softer, bulkier stools. If kiwi is not appealing, prunes and figs can also help thanks to their fibre and natural digestive compounds.
Why My Cancer Prevention Routine Starts at Bedtime
For Dr Hussenbux, gut health begins the night before. Poor sleep can disrupt the microbiome within days and may increase intestinal permeability, sometimes called “leaky gut.” The gut microbiome follows a circadian rhythm, so irregular sleep can throw it off. His routine is strict: screens off at 9pm, bed at 10pm, a cool bedroom around 18°C, and complete darkness to support melatonin, which also plays a role in gut function. He takes magnesium glycinate before bed as part of that wind-down routine.
The Weekly Exercise Mix I Trust for Gut Health
He strength trains three times a week and adds one or two sessions of running or badminton. Regular exercise is associated with a lower bowel cancer risk and greater microbial diversity, but he says consistency matters more than punishing intensity. The gut tends to respond well to regular, moderate movement rather than occasional extreme efforts. Exercise also supports mood, metabolism and bowel motility, all of which feed into a healthier internal environment.
The Foods and Habits I Avoid to Protect My Colon
He avoids ultra-processed foods where possible because additives, emulsifiers and preservatives may disrupt the protective mucus layer of the gut. He skips sugary drinks and fruit juice, choosing whole fruit instead because fibre changes how sugar is absorbed. Red meat is limited to about once a week, and processed meat is kept low because both are associated with higher colorectal cancer risk. He avoids trans fats, cooks at home when he can, does not drink alcohol because it is a group one carcinogen, and has never smoked, as smoking can significantly raise colorectal cancer risk and damage the microbiome.
Dr Hussenbux’s routine is not about one miracle food or a perfect lifestyle. It is about small, repeatable habits that support the gut every day: noticing bowel changes, eating more fibre-rich plants, choosing fermented foods, moving regularly, sleeping well and avoiding known risks such as smoking, alcohol, processed meats and ultra-processed foods. These habits cannot guarantee cancer prevention, and symptoms should always be checked by a clinician, but they create the kind of gut environment that may help reduce risk over time.
