The key to reduce your risk of colon cancer combines regular screening with healthy lifestyle and dietary habits. Early detection through screening has the greatest impact on preventing advanced disease; complementary measures—such as maintaining a healthy weight, staying active, and choosing protective foods—further lower your risk.
For individuals at average risk, the American Cancer Society advises to begin regular screening at age 45. The best screening option is doing a colonoscopy every 10 years .
Achieve and maintain a body mass index (BMI) between 18.5 and 24.9. Obesity is linked to increased colon cancer risk.Engage in moderate-to-vigorous physical activity for at least 150 minutes per week .
Adhering to a diet rich in fiber, plant-based foods, and protective nutrients can lower colon cancer risk .
Fruits and non-starchy vegetables: Aim for at least five servings daily. Vegetables such as broccoli and leafy greens provide fiber and phytonutrients that may inhibit tumor formation.
Whole grains and legumes: Foods like oats, brown rice, quinoa, lentils, and beans supply fiber that accelerates intestinal transit and binds carcinogens in the colon.
Dairy and calcium: Low-fat milk, yogurt, and cheese are linked to reduced polyp formation.
Fatty fish and healthy fats: Salmon, mackerel, or sardines provide anti-inflammatory omega-3s; extra-virgin olive oil, nuts, and avocados supply monounsaturated fats will reduce the risk.
Red and processed meats: Limit red meat and avoid processed meats (e.g., bacon, sausage, hot dogs).
Highly processed foods and added sugars: These promote inflammation and weight gain, both of which elevate colon cancer risk.
Alcohol: If consumed, restrict to ≤2 drinks per day for men and ≤1 drink per day for women.
Avoid tobacco use: Smoking has been associated with colorectal polyps and cancer.
Vitamin D optimization: Adequate sunlight exposure or supplementation to maintain serum levels within the recommended range may confer additional protection.
Aspirin prophylaxis: For select higher-risk individuals, low-dose aspirin can be discussed with a healthcare provider due to its modest risk reduction of colorectal cancer.
Timely screening starting at age 45 with a healthy weight, regular exercise, and a diet focused on fiber-rich plant foods, low-fat dairy, and healthy fats—while minimizing red meat will help to prevent cancer .