Western nations face a particularly tough battle with colon cancer, with poor eating habits forming a large part of the problem.
But while the disease hits these countries harder than anywhere else, there's hope in the form of simple dietary changes.
A British doctor has taken to TikTok to share his personal strategy for keeping the disease at bay.
Dr Karan Rajan, a UK GP, swears by four everyday foods that he includes in his diet without fail.
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Dr Rajan recommends eating yoghurt every day
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"I eat these four things every single day to reduce my risk of colon cancer," he explained to his followers, revealing his go-to items: yoghurt, berries, high-fibre foods and black coffee.
Yoghurt tops the doctor's list thanks to its calcium content, with Dr Rajan noting: "It's a rich source of calcium, and research shows that every additional 300 milligrams of calcium was associated with an eight per cent lower risk of colon cancer."
Plant-based versions work just as well as dairy options, and men who ate yoghurt twice weekly developed fewer polyps - those worrying pre-cancerous growths.
Berries make the perfect partner for yoghurt, serving as prebiotics that work wonders in your gut.
"Prebiotics are linked with a lower risk of colon cancer because they feed your gut microbes, they create protective metabolites in your colon," the GP explained.
Fibre proves particularly powerful for those who can't resist processed red meats.
The doctor revealed that adding just 10 grams daily - the equivalent of half an avocado plus a cup of mixed berries - cuts your colon cancer risk by 10 per cent.
"Most people barely hit their daily fibre target, and we have plenty of research showing that more fibre in your diet decreases your risk of colon cancer," Dr Rajan pointed out.
The protective effect works especially well for meat lovers, offering them a straightforward way to offset some of the risks from their dietary choices.
Black coffee rounds out the doctor's daily arsenal against colon cancer, and you don't need the caffeine kick to get the benefits.
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Fibre is a crucial dietary tool to protect against colon cancer
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The drink's prebiotic fibres and polyphenols protect colon cells from DNA damage, whether you choose regular or decaf.
"Studies show that compared to non-drinkers, high coffee intake was associated with a 15 to 20 per cent lower risk of colon cancer," Dr Rajan shared.
This marks a significant drop in risk from something many of us already enjoy daily.
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