Colorectal cancer is one of the most common cancers in the United States, but it is also one of the most preventable. While age, family history, and certain medical conditions can increase risk, many lifestyle factors are within your control.
Making healthy choices today can help support colon health and may lower your risk of developing colorectal cancer in the future.
Why Colorectal Cancer Prevention Matters
Colorectal cancer often develops from precancerous growths called polyps that form in the colon or rectum. These growths can develop slowly over many years before becoming cancerous.
Regular screening remains one of the most effective ways to prevent colorectal cancer because polyps can often be found and removed before cancer develops. In addition to screening, healthy lifestyle habits may further reduce risk.
1. Eat More Fruits, Vegetables & Whole Grains
Filling your plate with fiber-rich foods like apples, leafy greens, lentils, and whole grains may cut your colon cancer risk by up to 50%.
These foods also provide:
- B vitamins (linked to lower colorectal cancer risk)
- Antioxidants and phytonutrients to support gut health
Tip: Snack on almonds, grab a banana, or build a colorful salad for your next meal.
2. Cut Back on Red & Processed Meats
High consumption of red meat (beef, lamb, pork)—especially when grilled or charred—has been linked to higher colorectal cancer risk.
Try swapping red meat for fish, poultry, or plant-based proteins a few times a week.
Avoid overcooking meat at high temperatures, which can form harmful chemicals.
3. Limit Alcohol
Drinking more than 2 alcoholic drinks a day increases your colon cancer risk.
Cutting back on happy hour can benefit your colon, liver, and overall health.
4. Quit Smoking
Tobacco use isn’t just harmful to your lungs—it’s been linked to higher rates of colon cancer, too.
If you’ve been looking for another reason to quit, this is it. Talk to your doctor for support or cessation programs.
5. Get Your Vitamin D Levels Checked
Low vitamin D levels may be linked to increased colorectal cancer risk.
Ask your doctor for a blood test. A daily supplement of 1,000–2,000 IU may be recommended—especially during winter months.
6. Talk to Your Doctor About Calcium
Getting the right amount of calcium can support bone and colon health.
Some studies suggest calcium supplements may lower colon cancer risk—but don’t overdo it. Always talk to your doctor first.
7. Stay Active
Regular exercise lowers inflammation, boosts immune function, and supports healthy digestion—all protective against colon cancer.
Aim for at least 150 minutes of moderate activity per week (or 75 minutes of vigorous movement).
Whether it’s walking, cycling, dancing, or yoga—find something you enjoy and make it part of your routine.
Don't Forget About Colorectal Cancer Screening
Lifestyle changes are important, but they should not replace recommended colorectal cancer screenings.
Many colorectal cancers can be prevented when precancerous polyps are found and removed early. Adults at average risk are generally advised to begin screening at age 45, although some individuals may need earlier screening based on personal or family history.
Talk with your healthcare provider about the screening schedule that is right for you.
Take the Next Step Toward Better Colon Health
Healthy habits and regular screenings work together to help reduce colorectal cancer risk.
At BASS Medical Group, our gastroenterologists and primary care providers help patients stay proactive about digestive health through colorectal cancer screenings, prevention strategies, and personalized care.
If you're due for a colonoscopy or have questions about colorectal cancer prevention, schedule an appointment with a BASS Medical Group provider today.
