Cut Your Colorectal Cancer Risk

Colorectal cancer can impact any one of us, but experts say there are still ways to decrease your chance of getting it. The American Cancer Society (ACS) and the American Gastroenterological Association (AGA) agree there are two major ways to help reduce your risk: eating a healthy diet and going to the doctor. Here’s how it breaks down:

Stay Up-to-Date on Screenings

While a healthy diet is essential, regular screenings are critical for colorectal cancer prevention. Screenings not only detect colorectal cancer early—when it’s more treatable—but it can also identify polyps (abnormal cells) before they turn cancerous. 

When Should You Start Screening?

45 is the recommended age to begin colorectal cancer screening, but that can also depend on your risk factors, including family history and overall health. Talk to your doctor to determine the right time to start screenings and which ones are right for you.

Don't Ignore Symptoms

Early symptoms of colorectal cancer can include changes in bowel habits, blood in your stool, or unexplained abdominal pain. If you notice these signs, talk to your doctor immediately.

Change What You Eat to Reduce Your Risk

A few tweaks to your eating habits can make a big difference. So, here’s a list of what to eat and what to avoid.

Cut Back on Red and Processed Meats

Red and processed meats—including beef, pork, lamb, hot dogs, and deli meats—are linked to a higher risk of colorectal cancer. Switch to lean white meats like chicken or turkey, or try going meat-free once or twice a week. Meat-free meals can introduce variety and additional nutrients into your diet.

Load Up on Fruits and Veggies

Fruits and vegetables are packed with cancer-fighting nutrients. The AGA recommends packing your plate with cruciferous vegetables. Foods like cabbage, Brussels sprouts, broccoli, and cauliflower are all linked to a lower risk of colorectal cancer. Whether you buy them fresh, frozen, or canned, adding these veggies into your meals can make a big difference.

Eat High-Fiber Whole Grains

Whole grains are a rich source of fiber, which can improve gut health. Choose whole-grain breakfast cereals, oatmeal, and whole-wheat bread. You can also experiment with grains like quinoa, buckwheat, millet, or barley to keep meals interesting and nutritious.

Get More Vitamin D

Vitamin D is crucial for overall health, including cancer prevention. Fortified milks, juices, and cereals can help with your daily requirements. Fatty fish such as salmon and mackerel are also excellent sources of vitamin D. You can also get vitamin D by taking a daily 15-minute walk in the sunshine. Just don’t forget your sunscreen to protect you from UVA and UVB rays.

Reduce Your Fat Intake

The AGA recommends limiting fats, oils, and butter in your diet. Using them sparingly can help lower your overall risk. Focus on cooking methods that require less oil, like steaming, grilling, or baking.

Avoid Alcohol

Excessive alcohol consumption is linked to an increased risk of colorectal cancer. The ACS recommends limiting alcohol intake or, better yet, avoiding it altogether. If you do drink, do it in moderation, which typically means one drink per day for women and two drinks per day for men.

By eating a healthier diet and prioritizing screenings, you can reduce your colorectal cancer risk and catch potential issues early. Talk to your doctor to create a personalized plan for your needs. Your choices today can protect your health tomorrow.

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