After two decades guarding patients’ colons, a London expert quietly rebuilt her own plate, and her changes are easier than you might think
Sophie Medlin has spent 20 years caring for patients with colon and rectal conditions, and somewhere along the way, the work followed her home. Over those two decades, the London-based colorectal dietitian has steadily reshaped her own plate, dropping or sharply curbing some foods while turning others into everyday staples, all with one goal in mind: shrinking her risk of colon cancer.
Her approach is not about perfection. Medlin’s husband is a chef, so the couple cooks most meals from scratch, leaning heavily on whole, minimally processed ingredients. Still, restaurant dinners and takeout nights happen, and Medlin told Business Insider that nobody can eat flawlessly every single day.
That realistic mindset matters, because the stakes have grown. Colon cancer diagnoses among younger adults have climbed steadily since the mid-1990s, and the disease is now the deadliest cancer for people under 50. Researchers still cannot pinpoint what is driving the surge, but mounting evidence suggests that regular exercise and a balanced diet help tilt the odds in a person’s favor.
Medlin’s own routine boils down to two foods she reaches for daily and one category she keeps at arm’s length. Her guiding principle is simple: make the healthier choice the easiest one.
Why Medlin Cut Processed Meat Almost Entirely
The biggest change on Medlin’s plate is what is missing from it. She has all but eliminated processed meat, and that includes beef jerky, a snack she says has picked up an undeserved wholesome reputation thanks to the current obsession with protein.
Processed meats such as hot dogs and deli slices, along with unprocessed red meat, have been tied to colorectal cancer, though the strength of that link varies by type.
Medlin has not sworn off steak altogether. She caps red meat at two servings a week, comfortably within guidance from the World Cancer Research Fund, which recommends no more than 350 to 500 grams of red meat weekly, or roughly three portions.
A Colorful Plate Feeds the Gut
If cutting back is half the strategy, adding more is the other half. Medlin makes eating a wide range of plants a top priority.
The reason lies in the gut microbiome, the trillions of microbes living along the colon that influence everything from digestion to chronic disease risk. Those microbes feed on fiber, which comes from plants, and they flourish when given variety.
As gut bacteria ferment plant foods, Medlin explained, they create compounds known as postbiotics. Among them are short-chain fatty acids, which help shield the body against colorectal cancers.
The Easiest Swap at Dinnertime
Medlin’s advice to patients is refreshingly low effort. When cooking dinner, she suggests chopping one extra vegetable and tossing it into the pan. It takes no more time, she said, yet it adds another plant variety to the meal and delivers an extra boost for gut health.
Fermented Foods Earn a Daily Spot
Medlin’s second daily staple is fermented food, whether that means yogurt, kimchi or something similar.
These foods are produced with the help of live bacteria, yeast or mold, and they are believed to introduce fresh beneficial microbes into the gut.
At home, Medlin often whips up tzatziki, blending Greek yogurt with cucumber, extra virgin olive oil and herbs, then serving it as a dip. Pickled cabbage and plain yogurt also make frequent appearances alongside her meals.
Small Habits, Lasting Payoff
For Medlin, the secret is repetition. Over time, she said, tacking these extras onto meals becomes second nature, until they function much like condiments, an easy addition rather than a chore.
Her approach offers a reassuring message for anyone uneasy about rising colon cancer rates. Meaningful protection does not demand a dramatic overhaul. It can start with a little less processed meat, a few more plants and a daily spoonful of something fermented.
Source: INSIDER
