The Link Between Diet and Colorectal Cancer

The American Institute for Cancer Research (AICR) also notes that eating more than 18 ounces of cooked red meat per week raises cancer risk. Additionally, moderate to heavy alcohol consumption is linked to a 1.2- to 1.5-fold increased risk of colorectal cancer.

Conversely, research suggests that dietary changes can help lower the risk. Eating three servings (90 grams) of whole grains daily has been shown to reduce colorectal cancer risk by 17%. Foods high in dietary fiber, including fruits and vegetables, contribute to overall gut health and offer protective benefits. Regular physical activity has also been associated with a lower risk of colon cancer, though its impact on rectal cancer remains less clear.

Colorectal cancer is the third most common cancer among both men and women in the U.S., with an estimated 371 new cases diagnosed each day. The AICR estimates that 47% of colorectal cancer cases in the U.S. could be prevented each year through lifestyle changes.

Steps to Reduce Your Risk

Taking proactive steps can help lower the risk of colorectal cancer:

1. Maintain a Healthy Weight – Excess weight increases insulin and hormone levels that promote cancer growth. Even a 10% weight loss can reduce risk. Aim for a BMI of 18.5-24.9.
2. Stay Active – Engage in at least 30 minutes of moderate to vigorous activity daily, whether walking, biking, or another activity you enjoy.
3. Make Smart Food Choices – A plant-based, high-fiber diet with minimal red and processed meats lowers risk. Eat more vegetables, fruits, whole grains, and beans while limiting processed foods, alcohol, and high-sodium fast foods.

By combining a balanced diet with regular exercise and healthy weight management, individuals can take meaningful steps toward colorectal cancer prevention.

March is both Nutrition Awareness Month and Colorectal Cancer Awareness Month, highlighting the strong correlation between diet and cancer risk. Heartland Community Health Center participates in the Food is Medicine program, offering monthly classes to help patients and community members develop healthy eating habits.

“The choices you make at every meal shape how you feel tomorrow,” said Zachary Curren, a Clinical Pharmacist who provides patient education through the Food is Medicine Program. “Making small, intentional choices with food can have a lasting impact on disease prevention.”

Screening is also a crucial tool in preventing colorectal cancer. Current guidelines recommend that adults at average risk begin screening at age 45, as early detection can significantly improve outcomes.

“Talking to your doctor about screening is important, as lifestyle and family history can impact when you should be checked,” said Lisa Russell, Chief Clinical Officer at Heartland Community Health Center.

By making mindful dietary choices, staying physically active, and prioritizing regular screenings, individuals can significantly lower their risk of colorectal cancer. Prevention starts with awareness and action, and small steps today can lead to a healthier future.