Dietary choices can play a significant role in reducing the risk of colorectal cancer, according to information released on March 11. The announcement comes during Colorectal Cancer Awareness Month, which aims to draw attention to one of the most common and preventable cancers worldwide.
The importance of nutrition is underscored by research showing that healthy eating habits may help lower the risk of developing colorectal cancer long before screening begins. Current guidelines recommend that adults at average risk start regular screenings at age 45, but experts say prevention starts much earlier with daily food choices.
The colon’s function—absorbing water, processing waste, and housing trillions of bacteria—means diet directly affects gut health. Factors such as the balance of gut microbiome, chronic inflammation levels, insulin sensitivity, stool transit time, and exposure to harmful compounds are all influenced by what people eat. Diets high in processed meats and low in fiber have been linked to increased risk, while plant-based diets are associated with lower risk.
Fiber is identified as a crucial nutrient for colon health because it helps move waste efficiently through the digestive tract and supports beneficial gut bacteria. Foods rich in fiber include vegetables, fruits, whole grains, legumes, nuts, and seeds. Omega-3 fatty acids from sources like fatty fish and certain seeds help regulate inflammation. Adequate calcium intake from dairy products or fortified alternatives may also support healthy colon cells.
Lori Magoulas Ph.D., R.D.N., Registered Dietitian/Clinical Nutritionist at Rutgers Cancer Institute and RWJBarnabas Health said individuals should focus their grocery lists on whole foods such as leafy greens, cruciferous vegetables, berries, citrus fruits, whole grains like oats and quinoa, beans, lentils, tofu, fatty fish, olive oil, nuts, and seeds. “Small consistent changes…can make a meaningful difference over time,” Magoulas said.
While nutrition is important for prevention efforts against colorectal cancer, other factors—including age, family history of the disease or inflammatory bowel conditions—also affect individual risk levels. People with symptoms or family history are encouraged to consult healthcare providers about appropriate screening timelines.
