You know that feeling when your stomach just seems off? Maybe you’ve noticed changes in your digestion since treatment, or you’ve heard people talking about gut health and wondered what the big deal is.
Your digestive system is home to trillions of tiny organisms that do so much more than just help you digest your lunch. These little guys influence your immune system, your mood, and yes, even your cancer risk.
The good news? You have a lot of control over how healthy your gut is. And it doesn’t require anything complicated or expensive. As The Oncology Dietitian, I’m going to walk you through exactly what you need to know and what actually works.
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What Is the Gut Microbiome?
Think of your gut as a bustling city. Nearly 1,000 different species of bacteria live there, along with fungi, viruses, and other microorganisms.
Together, they form what scientists call your gut microbiome. And here’s what’s really cool: your microbiome is completely unique to you. Even identical twins have different gut bacteria!
These organisms aren’t just hanging out. They’re working hard. They help break down food, produce vitamins, and communicate with your immune system.
In fact, most of your serotonin (that feel-good brain chemical) is actually produced in your gut. So when people talk about a “gut feeling,” there’s real science behind it.
Your microbiome started developing the day you were born and keeps changing throughout your life based on what you eat, how you live, and your environment. This is actually great news because it means you can influence your gut health through everyday choices.
Why Fiber Is Your Gut’s Best Friend
If I could give you just one piece of advice for gut health, it would be this: eat more fiber. I know, I know. Fiber doesn’t sound exciting. But stick with me here because this is genuinely important.
When you eat fiber-rich foods, your gut bacteria ferment that fiber and produce something called short-chain fatty acids.
These compounds do amazing things for your body. They support your gut lining, help regulate your immune system, and create an environment where beneficial bacteria can thrive.
Eating 30 grams or more of fiber per day reduces cancer risk, specifically for breast and colorectal cancer.
On the flip side, low-fiber diets are one of the evidence-based factors that increase cancer risk. This isn’t my opinion. This is what the research consistently shows.
Most people get nowhere near 30 grams. The average American eats about half that amount. But hitting this goal doesn’t mean choking down bran cereal every morning. It means adding fiber gradually through foods you actually enjoy.
High-Fiber Foods That Support Your Gut
Building a fiber-rich plate is simpler than you might think. Focus on adding these foods throughout your day:
- Whole grains: Oats, brown rice, quinoa, whole wheat bread and pasta
- Legumes: Beans, lentils, chickpeas, peas (these are fiber superstars!)
- Fruits: Apples, bananas, berries, oranges, pears
- Vegetables: Broccoli, carrots, leafy greens, sweet potatoes
- Nuts and seeds: Walnuts, almonds, chia seeds, flaxseeds
One of my clients from The NED Method Membership told me, “I didn’t think adding fiber could be this easy or taste this good.” She started by adding beans to her salads and switching to whole grain bread. Small changes, big impact. That’s what I love to see for all my clients, and within 7 days of getting inside my membership.
Prebiotics and Probiotics: What’s the Difference?
You’ve probably heard both of these terms thrown around. They sound similar, but they work differently. Think of it this way: prebiotics are the food, and probiotics are the eaters.
Prebiotic Foods
Prebiotics are specific types of fiber that feed the good bacteria already living in your gut. When you eat prebiotic foods, you’re basically sending a care package to your beneficial bacteria.
Great prebiotic sources include garlic, onions, leeks, asparagus, bananas, and oatmeal. These foods help your good bacteria grow stronger and more numerous.
Probiotic Foods
Probiotics add living beneficial bacteria directly to your gut. You’ll find them in fermented foods like yogurt with live active cultures, kefir, kimchi, sauerkraut, tempeh, and miso.
When you see “live and active cultures” on a label, that’s your signal that the food contains probiotics.
As The Oncology Dietitian, I always recommend getting probiotics from food first. It’s the approach that works best for most people and gives you the added benefits of the nutrients in those foods.
Supplements may be appropriate in certain situations, like after a round of antibiotics or during treatment but they aren’t necessary for everyone, and more isn’t always better.
How Your Gut Connects to Cancer
Your gut bacteria interact with your immune system in really important ways. Beneficial bacteria like Lactobacillus and Bifidobacterium support gut function and help maintain a healthy environment in your digestive tract.
A diverse microbiome with lots of different bacterial species is generally associated with better overall health.
The colorectal region has the most direct relationship with your gut bacteria, which is one reason researchers are so interested in the connection between gut health and colorectal cancer prevention.
Low-fiber diets are one of the evidence-based risk factors for colorectal cancer, which brings us right back to why fiber matters so much.
If you’re going through treatment or recently finished, your gut may need some extra support. Cancer treatments can disrupt your gut bacterial balance then this is the right time to join my VIP 1:1 Cancer Nutrition and Lifestyle Coaching where you will get the right plan for your needs..
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I created The Clean Scan Plan to give you the exact steps you need to support your body through nutrition, movement, sleep, hydration, and self-care.
Lifestyle Factors That Shape Your Microbiome
Food is huge, but it’s not the only thing affecting your gut. In my programs like The Cancer Healing Vault, we focus on five pillars because they all work together. Your gut responds to your whole lifestyle.
Movement Matters
Regular exercise increases beneficial bacteria in your gut and helps with bowel regularity. You don’t need to train for a marathon. Even moderate activity like walking makes a difference. If you’re dealing with cancer-related fatigue, start where you are and build gradually.
Sleep and Your Gut
Poor sleep affects your gut bacteria. Your microbiome actually follows a circadian rhythm, just like you do. When your sleep is off, your gut feels it too.
Aim for 7-8 hours consistently, and try to go to bed and wake up around the same time each day. If brain fog is making sleep harder, addressing that can help both issues.
Stress Management
Chronic stress can change your gut bacterial diversity. Ever had a nervous stomach before a big event? That’s your gut-brain connection in action.
Managing stress through whatever works for you, whether that’s deep breathing, gentle movement, or spending time with people you love, supports your digestive health too.
What Actually Disrupts Your Gut?
I want to be really clear about this because there’s so much confusing information out there. These are the things that genuinely affect your gut health:
- Not eating enough fiber is a big one. When your beneficial bacteria don’t get enough fiber to eat, they can’t produce those protective short-chain fatty acids. Over time, this affects the whole balance of your gut ecosystem.
- Alcohol disrupts your microbiome and increases intestinal permeability. There’s no safe amount when it comes to cancer prevention. I know that’s not what most people want to hear, but I’d rather give you the facts.
- Antibiotics, while sometimes necessary, reduce bacterial diversity in your gut. If you need them, take them. But afterward, focus on rebuilding with fiber-rich foods.
- Excess body weight is associated with changes in gut bacteria and is an evidence-based cancer risk factor. Supporting your gut health can be one part of maintaining a healthy weight.
Simple Ways to Improve Your Gut Health Today
You don’t need a complicated protocol. You need consistent, simple actions. Here’s where I tell my clients to start:
- Aim for 30 different plants per week. This sounds like a lot, but it includes fruits, vegetables, whole grains, legumes, nuts, seeds, and even herbs and spices. Variety feeds different types of beneficial bacteria, which increases your gut diversity.
- Add one serving of fermented food daily. Rotate between yogurt, kefir, kimchi, or sauerkraut. Check labels for “live active cultures” to make sure you’re getting the probiotic benefit.
- Address all five pillars. In my holistic approach with clients, we work on nutrition, exercise, hydration, sleep, and self-care together. They’re all connected, and your gut responds to your whole lifestyle, not just what you eat.
FAQs
Can Probiotics Prevent Cancer?
Probiotics support gut health, but no single food or supplement prevents cancer. Focus on overall dietary patterns, especially getting enough fiber, rather than looking for one magic solution.
What Foods Should I Avoid for Gut Health?
Focus on what to add rather than restrict. Getting enough fiber is more important than avoiding specific foods. The evidence-based concerns are low-fiber diets, processed meats, and alcohol.
How Long Does It Take to Improve My Gut Microbiome?
Your gut bacteria can start shifting within days of dietary changes, but meaningful improvements typically take several weeks of consistent habits. Be patient with yourself.
Should I Get My Gut Microbiome Tested?
These tests are not necessary for most people or survivors if I am being totally honest. The recommendations are the same regardless of results: eat more fiber, include fermented foods, and support your gut through lifestyle. Skip those tests and let’s lock in with those other areas for now.
Can I Rebuild My Gut Health After Cancer Treatment?
Absolutely. Your gut is resilient. With consistent fiber intake, fermented foods, and attention to sleep, movement, and stress, you can support your microbiome’s recovery.
You Don’t Have to Figure This Out Alone
Understanding your gut health gives you something powerful: confidence. You’re not guessing anymore. You’re not falling for every scary headline about foods that supposedly cause cancer. You know what actually matters, and you can take action.
This is exactly what we work on together in my programs. We take the overwhelm out of cancer nutrition and break it down into simple, doable steps. Whether you’re in treatment, recently finished, or focused on prevention, supporting your body through nutrition is something you can start today.
Your gut health is one piece of a bigger picture. And you’ve absolutely got this.
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The Clean Scan Plan gives you my NED Method 5-Pillar Approach, covering nutrition, exercise, hydration, sleep, and self-care. These daily habits support your gut and help reduce recurrence risk. Join thousands of survivors who feel more in control of their health.
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References
- https://www.aicr.org/resources/blog/can-feeding-your-microbiome-prevent-colorectal-cancer/
- https://www.wcrf.org/diet-activity-and-cancer/risk-factors/wholegrains-vegetables-and-fruit-and-cancer-risk/
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- https://www.mdanderson.org/cancerwise/prebiotics-versus-probiotics-whats-the-difference.h00-159774078.html
- https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/diet-and-cancer.html
- https://www.aicr.org/cancer-prevention/recommendations/eat-a-diet-rich-in-whole-grains-vegetables-fruit-and-beans/
