3 high-fiber breakfasts to help prevent colon cancer — which is killing more young people — from a cancer dietitian

• Colorectal cancer rates in younger people have been rising for the past two decades.
• Eating fiber-filled whole grains and avoiding processed meats can help reduce the risk.

Cases of colorectal cancer are rising in younger people, but eating a healthy diet could help lower the risk.

Colorectal cancer is now the leading cause of cancer death for men under 50 and the second deadliest cancer for women in the same age group. Deaths from the disease in people under 55 have increased by about 1% a year since the mid-2000s, according to the American Cancer Society.

"Historically, there's almost been an assumption that cancer affects older people, and it's not something we need to worry about unless we've got it. But actually, what we know now is we do need to take more control of our health in terms of cancer risk," Meredy Birdi, a cancer dietitian based in London, told Business Insider.

There is strong evidence that eating whole grains such as oats and brown rice regularly lowers the risk of developing colorectal cancer, according to World Cancer Research Fund International, a cancer prevention organization. This is because they are high in fiber, which feeds the "good" microbes in the gut that protect the colon lining, Birdi said.

Equally, a diet high in processed meats, red meat, and ultra-processed foods has been linked to a higher risk of colorectal cancer, Birdi said. Everyone should aim to eat plant-based around 75% of the time, she said.

Birdi shared three high-fiber breakfast recipes that could help prevent colorectal cancer.

Berry and nut oatmeal

A bowl of oatmeal with berries, nuts, and mixed seeds is a great option for breakfast, Birdi said. There's fiber in the oats, nuts, and seeds and antioxidants in the berries, which are thought to be protective against cancer.

Ingredients:

• 40g rolled oats

• 300ml milk of choice

• A handful of mixed berries

• 1 tablespoon mixed nuts chopped (e.g., almonds, walnuts)

• 1 tablespoon mixed seeds (e.g., chia seeds, flaxseeds, pumpkin seeds)

• Sprinkle of cinnamon

Method:

1. In a saucepan, combine the rolled oats and milk. Bring it to a gentle boil, then reduce the heat to low. Simmer, stirring occasionally, until the oats are cooked and the mixture reaches your desired consistency.

2. Stir in the mixed berries and continue to cook for an additional one to two minutes until the berries are heated through.

3. Remove the saucepan from heat and stir in the chopped mixed nuts and seeds.

4. Pour the oatmeal into a bowl and ensure it is evenly mixed with berries, nuts, and seeds.

5. Top with extra fresh berries and a sprinkle of cinnamon.

Simple yogurt and fruit breakfast bowl

For a super quick and easy breakfast, Birdi recommended a yogurt and fruit bowl. Greek yogurt is high in protein and contains calcium and probiotics, which are the "good" gut bacteria and fungi.

Adding nuts, seeds, and fruit boosts the fiber content too, she said.

Ingredients:

• 3-4 tablespoons of Greek yogurt or kefir

• 4 strawberries, sliced

• ½ banana, sliced

• 1 tablespoon mixed nuts chopped (almonds, walnuts)

• 1 tablespoon mixed seeds (e.g., chia seeds, flaxseeds, pumpkin seeds)

Method:

1. Spoon yogurt or kefir into a bowl.

2. Place sliced strawberries and sliced banana over the yogurt.

3. Sprinkle chopped nuts and chia seeds over the fruits.

Veggie breakfast skillet with halloumi, eggs, and avocado

Another delicious and balanced breakfast option is grilled vegetables with halloumi, eggs, and avocado, Birdi said. You can pair it with some whole-grain bread to boost the amount of fiber you're getting.

Ingredients:

• 1 tablespoon olive oil

• Handful of cherry tomatoes, halved

• Handful of sliced mushrooms

• Handful of fresh spinach

• 30g halloumi cheese, sliced

• 1-2 eggs

• ½ avocado, sliced

• Salt and pepper to taste

• Optional: 1-2 slices of whole-grain toast

Method:

1. Heat olive oil in a skillet over medium heat.

2. Add cherry tomatoes and sliced mushrooms, sautéing until they begin to soften. Add fresh spinach to the skillet, allowing it to wilt.

3. Push the veggies to the side and add sliced halloumi, cooking until it gets golden-brown on both sides.

4. Create one or two wells in the vegetable and halloumi mixture.

5. Crack an egg into each well, covering the skillet with a lid. Cook until the egg whites are set, but the yolks are still runny.

6. Serve with a side of sliced avocado.