Preventing Colorectal Cancer: The Best Foods to Lower Your Risk

Colorectal cancer rates are on the rise, particularly among Millennials and Gen Xers. Once the fourth-leading cause of cancer deaths in younger adults, it has now become the leading cause among men under 50 and the second-leading among women in the same age group. With medical professionals noting that colorectal cancers in younger people tend to be more aggressive, prevention has never been more critical.

Experts believe lifestyle factors—especially diet—play a major role in the increasing incidence of colorectal cancer. Poor nutrition, obesity, high alcohol consumption, physical inactivity, and ultra-processed foods, particularly processed meats, have all been linked to a higher risk of this deadly disease. However, research suggests that certain foods can help prevent colorectal cancer by supporting gut health and reducing inflammation.

Best Foods to Help Prevent Colorectal Cancer

1. Yogurt and Calcium-Rich Foods

Yogurt is emerging as a powerful ally in the fight against colorectal cancer. Studies have shown that regular yogurt consumption—at least two servings per week—can reduce the risk of Bifidobacterium-positive proximal colon cancer by 20%. Bifidobacterium is a type of bacteria found in tumors of colorectal cancer patients, and maintaining a healthy gut microbiome can lower cancer risk.

Calcium-rich foods, including dairy milk, can also play a role in reducing colorectal cancer risk. Research involving over 540,000 women found that consuming an additional 300 milligrams of calcium per day was associated with a 17% lower risk of colorectal cancer. However, it’s important to note that excessive dairy consumption has been linked to an increased risk of prostate cancer, so moderation is key.

2. Whole Grains

Whole grains are packed with fiber, B-vitamins, magnesium, and zinc—all of which are essential for maintaining a healthy digestive system. Studies have found that consuming three servings of whole grains daily can lower colorectal cancer risk by 17%.

Whole grains improve gut health by feeding beneficial bacteria, reducing transit time in the digestive system, and diluting harmful carcinogens. Some excellent sources of whole grains include:

• Brown rice

• Whole grain pasta and bread

• Farro

• Bulgur

• Sorghum

• Quinoa

• Oats

3. High-Fiber Foods

Fiber plays a critical role in preventing colorectal cancer. It enhances gut health by supporting a diverse microbiome and reducing inflammation in the gastrointestinal tract. Research shows that every additional 10 grams of fiber consumed per day lowers colorectal cancer risk by 7%.

The American Cancer Society recommends consuming at least 30 grams of dietary fiber daily, primarily from whole plant foods. Some of the best fiber-rich foods include:

• Legumes: Beans, lentils, split peas

• Fruits: Raspberries, blueberries, apples, pears (with skin)

• Vegetables: Broccoli, Brussels sprouts, green peas, potatoes (with skin)

• Grains: Oatmeal, farro

• Seeds: Chia seeds, flax seeds

• Popcorn: A whole-grain snack that provides fiber without added sugars or unhealthy fats

4. Probiotic and Prebiotic Foods

Probiotics, found in fermented foods like yogurt, kefir, and kimchi, introduce beneficial bacteria into the gut, improving digestion and strengthening the immune system. Prebiotics, which feed these beneficial bacteria, are found in foods like garlic, onions, bananas, and asparagus.

By enhancing the gut microbiome, probiotic and prebiotic foods contribute to lower inflammation and reduce the risk of colorectal cancer.

5. Leafy Greens and Cruciferous Vegetables

Leafy greens such as spinach, kale, and Swiss chard are rich in antioxidants, fiber, and essential vitamins that help fight cancer. Cruciferous vegetables—including broccoli, cauliflower, cabbage, and Brussels sprouts—contain glucosinolates, compounds known for their cancer-fighting properties.

Regular consumption of these vegetables has been associated with a lower risk of several types of cancer, including colorectal cancer.

6. Healthy Fats

Not all fats are bad—some can actively help reduce inflammation and lower cancer risk. Omega-3 fatty acids, found in fatty fish (such as salmon, mackerel, and sardines), flaxseeds, and walnuts, have been shown to help reduce the risk of colorectal cancer.

Conversely, trans fats and excessive saturated fats, found in processed and fried foods, should be avoided, as they contribute to inflammation and increase cancer risk.

Foods to Avoid

While including cancer-fighting foods in your diet is essential, avoiding harmful foods is just as important. Research has linked the following dietary habits to an increased risk of colorectal cancer:

• Processed Meats: Bacon, sausages, hot dogs, and deli meats contain nitrates and nitrites, which have been classified as carcinogens.

• Red Meat: While an occasional steak isn’t harmful, excessive red meat consumption has been linked to a higher risk of colorectal cancer.

• Ultra-Processed Foods: Packaged snacks, fast food, and sugary beverages often contain additives and preservatives that may increase cancer risk.

• High Alcohol Consumption: Alcohol can damage the lining of the colon and contribute to inflammation, raising cancer risk.

• Refined Grains and Sugars: White bread, white rice, and sugary cereals lack fiber and essential nutrients, contributing to poor gut health.

Lifestyle Factors That Help Prevent Colorectal Cancer

In addition to diet, adopting a healthy lifestyle can further reduce your risk of colorectal cancer. Some key strategies include:

• Regular Exercise: Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.

• Maintaining a Healthy Weight: Obesity has been linked to an increased risk of colorectal cancer.

• Quitting Smoking: Smoking is a major risk factor for various cancers, including colorectal cancer.

• Limiting Alcohol: Reducing alcohol consumption can significantly lower cancer risk.

• Routine Screenings: Regular colonoscopies and other screenings can help detect cancer early when it is most treatable.

Conclusion

While no single food can completely prevent colorectal cancer, a diet rich in fiber, whole grains, probiotics, leafy greens, and healthy fats can significantly lower your risk. At the same time, cutting back on processed meats, refined sugars, and alcohol can further protect your health. Combined with regular exercise and lifestyle modifications, these dietary choices can help you take control of your long-term well-being.

By making informed food choices today, you can take a proactive step toward preventing colorectal cancer and living a healthier life.