A diet rich in vegetables, fruits, legumes, dairy and fish may help reduce the risk of colorectal cancer, according to recent research.
What Inflammatory Foods Do to the Gut
Our gut contains millions of tiny organisms that play a critical role in our overall health. The gut microbiome supplies energy by extracting vitamins and minerals from our diet while also safeguarding the body against harmful pathogens.
The Western diet consists of low-fiber foods that are rich in saturated fats and sugars, which may introduce harmful bacteria to the gut and reduce the diversity of the microbiome. Many foods are highly processed and nutrient-poor, such as the following:
- Breakfast cereals and pastries
- Mass-produced bread
- Sausages and lunch meat
- Instant soups and boxed meals
- Ice cream and sugary desserts
- Sugar-sweetened sodas and coffees
Eating a diet that is high in sugar and fat and low in fiber can create inflammation by increasing the levels of pro-inflammatory molecules that can make the body more susceptible to developing colorectal cancer, other types of cancer and many chronic diseases.
Processed, unhealthy foods may disrupt the gut microbiome by …
- harming the bacteria that maintain the gut lining,
- disrupting the production of mucus in the gut and
- interfering with T-cells and other immune functions (Science Direct)
Colon Cancer Is a Leading Cause of Cancer Death
Colorectal cancer is the second leading cause of cancer death in the United States among men and women. In January, the American Cancer Society estimated the disease would cause nearly 53,000 deaths in 2025. While colon and rectal cancer mortality is declining in older populations, it has been steadily increasing among people younger than 50.
The lifetime risk of developing colon cancer is approximately 1 in 24 for males and 1 in 26 for females. The American Cancer Society attributes over half of colon cancer cases to modifiable risk factors, including smoking, alcohol intake, obesity, type 2 diabetes and diet.
Your Food Choices Affect Your Colon Cancer Risk
Flinders University conducted two studies that link a nutritious diet to lower colon cancer risk. The article, published in the European Journal of Nutrition, found that “a diet in healthy fats and vegetables while limiting the consumption of sugars and alcohol could potentially reduce the risk of bowel and other cancers.”
Earlier research has associated an unhealthy diet — especially involving red and processed meats, refined grains, sugary beverages and processed foods — with an increased risk of colon cancer. The article underscored that “healthy fats should be part of everyone’s diet” and that fiber-rich vegetables and fruits “promote healthy gut bacteria that can reduce inflammation.”
“As awareness around bowel cancer grows, our research serves as a timely reminder of the power of nutrition in disease prevention,” said senior author Yohannes Melaku, PhD, from Flinders Health and Medical Research Institute (FHMRI). “By adhering to healthy eating practices, we can take proactive steps in safeguarding our long-term health.”
Dr. Melaku said the study reaffirmed previous dietary guidelines, but it also emphasized that making choices like eating more fiber can actively protect against colorectal cancer and other GI cancers.
Nutrient-Rich, Whole Foods Nourish the Gut
High-fiber foods like fruits, vegetables and whole grains are prebiotics. They feed the good bacteria in the gut, fortify the protective barrier in the large intestine and create short-chain fatty acids that bolster immunity.
Sufficient fiber can lower cholesterol and assist in regulating blood sugar, as well as preventing constipation with regular bowel movements. Finally, fiber makes you feel full after meals, which can contribute to weight loss.
Men should eat about 38 grams of fiber per day and women should try to eat 25 grams per day, but few consume adequate amounts.
You can make more nutritious choices in all food groups by making healthy substitutions on your grocery shopping list:
- Swap ground beef and pork for pasture-raised chicken and turkey.
- Choose salmon, halibut or crab instead of fish sticks.
- Select rolled oats instead of processed, sugary breakfast cereal.
- Fill your cart with fresh produce like spinach, Brussels sprouts and leafy greens instead of potato chips, fries and boxed meals like macaroni and cheese.
- Choose fresh berries for dessert instead of ice cream bars, pies and cookies.
- Swap soda for non-sweetened sparkling water.
Eating fiber-rich foods, complex carbohydrates and lean proteins will enhance your gut health over time. A balanced diet, along with regular exercise, healthy sleep patterns and stress management, can combat metabolic disorders and help prevent cancer (NLM).
Colon Cancer Screenings Begin at Age 45
Changing your diet may lower your risk for colon cancer, but a screening offers the best prevention. The American Cancer society recommends that all adults who are at average risk for colon cancer begin screening at age 45. However, if you have a family or personal history of colon cancer or polyps, or inflammatory bowel disease like ulcerative colitis or Crohn’s disease, your doctor may suggest earlier testing.
Most cases of colon cancer do not cause symptoms, but you should call your doctor if you experience abdominal pain, blood in the stool, changes in bowel habits, unexplained weight loss or anemia. Digestive symptoms should prompt a visit to your health care provider regardless of age.
You have several options, but colonoscopy is the most comprehensive colorectal cancer screening because it can detect and prevent cancer. During a colonoscopy, your doctor can view your entire colon lining and remove polyps or abnormal tissue that could become cancerous.
Make an Appointment for a Colon Cancer Screening
Have you talked to your doctor about scheduling your screening? If you are looking for a fellowship-trained gastroenterologist, we can help. Our physicians offer colon cancer screening, but they also provide support for digestive conditions like diverticulitis, Barrett’s esophagus, Crohn’s disease and ulcerative colitis.