Brenda Khan
Colon cancer is the second leading cause of cancer-related deaths worldwide, and it is the third most common cancer diagnosed in both men and women in the U.S. While there is no definitive way to prevent colon cancer, nutrition and lifestyle play critical roles in prevention and treatment. A diet rich in fruits, vegetables, whole grains, and fibre, along with regular physical activity, maintaining a healthy weight, and limiting alcohol consumption can reduce the risk of developing colon cancer. In addition, consuming healthy fats found in fish, seeds, nuts, avocados, and olive oil may also be beneficial.
| Characteristics | Values |
|---|---|
| Diet | Plant-based, high-fibre, moderate to low in red meat, minimal processed meat, alcohol, and caffeine |
| Foods to include | Whole fruits, vegetables, whole grains, beans, calcium-rich dairy products, vitamin D, healthy fats (found in fish, seeds, nuts, avocados, and olive oil) |
| Foods to avoid | Swordfish, tuna, tilefish, shark, king mackerel, sugary drinks |
| Lifestyle | Regular exercise, maintaining a healthy weight, limiting alcohol consumption, staying hydrated |
| Screening | Recommended to start at age 45 for people at average risk |
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What You'll Learn
A high-fibre diet is associated with a lower risk of colon cancer
Colon cancer is the second leading cause of cancer-related deaths worldwide. The American Cancer Society predicted that in 2020, approximately 148,000 individuals would be diagnosed with colorectal cancer and approximately 53,000 would die from the disease.
Nutrition plays a critical role in the prevention and treatment of colon cancer. The food and drinks you consume can be powerful tools for colorectal cancer prevention. A nutritious, balanced diet can improve your gut health, which is a major contributor to colon and rectal health.
A high-fibre diet is also associated with a lower risk of all cancers, a lower risk of cardiovascular and respiratory diseases, and a reduction in all-cause mortality. A minimum of 50 grams of fibre a day is needed to promote good health and minimise colon cancer risk. The American Cancer Society recommends that adults and children choose diets rich in high-fibre foods, such as whole fruits, vegetables, and whole grains.
Practices for prevention include:
- Increasing your dietary fibre intake.
- Consuming fibre-rich foods, such as whole wheat bread or brown rice, and beans and legumes, such as soybeans, lentils, peas, pinto beans, black beans, and kidney beans.
- Consuming whole grains, fruits, and vegetables, which are accompanied by the intake of lower-energy-density foods and a lower intake of foods with a high glycemic index, glycemic load, and fat.
- Consuming a plant-based, high-fibre diet that is moderate to low in red meat with minimal processed meat and alcohol.
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Obesity is associated with colon cancer
Diet and nutrition play a critical role in cancer prevention and treatment. Eating a balanced diet rich in nutrients, particularly fruits, vegetables, and whole grains, can improve gut health and reduce your risk of developing colon cancer. It is recommended to consume high-fiber foods, such as whole fruits, vegetables, whole grains, and beans.
Obesity is a lifestyle-related risk factor for colon cancer. Being overweight or obese increases the risk of developing colorectal cancer due to higher blood levels of insulin and related hormones that encourage cancer growth. A positive correlation has been observed between BMI and the risk of colorectal cancer, especially in younger women below 55 years old. The risk is higher for men than for women and is more strongly associated with colon cancer than rectal cancer.
Leptin and adiponectin have been found to play opposing roles in obesity-related colorectal cancer. Adiponectin inhibits colon cancer cell growth, while leptin has been linked to cancer development. Additionally, obesity-induced gut microbiome remodeling can lead to increased levels of lipopolysaccharide (LPS), an endotoxin associated with chronic inflammation. Elevated LPS levels have been shown to aggravate colitis and promote colorectal cancer cell migration and invasion.
To reduce the risk of colorectal cancer associated with obesity, weight loss is crucial. Even a 10% reduction in body weight can lower cancer risk. Maintaining a healthy BMI in the range of 18.5 to 24.9 is recommended. In addition to weight management, regular physical activity, a balanced diet, and limiting alcohol consumption can further decrease the chances of developing colon cancer.
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Regular exercise can reduce the risk of colon cancer
Colorectal cancer is the third most common cancer diagnosed in both men and women in the U.S., excluding skin cancers. It includes colon cancer and rectal cancer and originates in the large intestine, which is part of the digestive tract. It is the second most common cause of cancer deaths among men and women, according to the American Cancer Society.
Exercise helps to maintain a healthy weight, balance hormone levels, and reduce inflammation in the body, all of which play pivotal roles in cancer prevention. For example, exercise reduces inflammation and cell proliferation in the colon. It also causes the release of cancer-fighting proteins such as interleukin-6 (IL-6) into the bloodstream, which helps repair the DNA of damaged cells and reduces their growth into cancer.
The link between exercise and reduced risk of colorectal cancer is undeniable. By adopting an active lifestyle, you can lower your risk of colorectal cancer and enhance your well-being. Small, consistent steps toward incorporating physical activity into your daily life can make a significant difference.
It is estimated that physical activity reduces the risk of colorectal cancer by approximately 20%. Physical activity of any type and duration can improve health and reduce bowel cancer risk, but more is always better. People who are sedentary should begin by moving more and look to build physical activity into their daily routines. For example, this can be done by going to the gym, playing sports, or through active travel such as walking or biking to work, but also as part of household tasks or work like gardening or cleaning.
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Alcohol consumption can increase the risk of colon cancer
Diet and lifestyle can play a critical role in the prevention and treatment of colon cancer. While colorectal cancer is not directly caused by certain foods, they may increase your chances of developing it.
A recent study conducted in Korea found that higher levels of alcohol consumption increase the risk of early-onset colorectal cancer, specifically distal colon and rectal cancers. The study compared the drinking habits of 5.7 million Korean adults (under 50 years old) and their corresponding CRC risk. When compared to light drinkers, those in the moderate and heavy drinking categories had a significantly higher risk of developing CRC.
Another study from Denmark found a similar association between alcohol intake and rectal cancer. Drinkers of more than 41 drinks per week had a relative risk of rectal cancer of 2.2 compared to non-drinkers. The risk was even higher for those who drank more than 14 drinks of beer and spirits per week, but not wine. However, it is important to note that no relation was found between alcohol consumption and colon cancer in this particular study.
To reduce the risk of colon cancer, it is recommended to limit alcohol consumption and follow a balanced diet rich in fruits, vegetables, and whole grains, and healthy fats.
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Red meat can increase the risk of colon cancer
While colorectal cancer is not directly caused by certain foods, they may increase your chances of developing it. Diet has a powerful influence on cancer, and studies have shown that a high consumption of meat is linked to an increased risk of colon cancer.
Red meat, such as beef, pork, lamb, and mutton, is consumed in large quantities in developed countries. Research has demonstrated a convincing association between red meat intake and colorectal cancer risk. A meta-analysis of 29 studies found that a high consumption of red meat increases the risk of colorectal cancer by 28%, while a high consumption of processed meat increases the risk by 20%. The World Health Organization has classified processed meats as a Group 1 carcinogen, meaning they are known to cause cancer. Red meat has been classified as a Group 2A carcinogen, indicating it probably causes cancer.
One theory to explain the link between red meat and colon cancer points to heterocyclic amines (HCAs), chemicals produced when meat is cooked at high temperatures. However, since high levels of HCAs can also be found in cooked chicken, they are not the sole explanation. Another factor is preservatives, especially nitrates, which the body converts to nitrosamines, known to be carcinogenic. However, since fresh meat is also implicated in colon cancer, preservatives are not the sole cause.
Additionally, when a chemical in red meat called haem is broken down in the gut, N-nitroso chemicals are formed, which damage the cells lining the bowel and can lead to bowel cancer. These same chemicals also form during the digestion of processed meat. To reduce the risk of cancer, it is recommended to limit red meat consumption to no more than one serving per day or two servings 3-4 times per week.
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Frequently asked questions
Yes, diet can play a critical role in preventing colon cancer. A diet rich in fruits, vegetables, whole grains, and fiber can reduce the risk of colorectal cancer.
Aim for a plant-based, high-fiber diet that is moderate to low in red meat and includes minimal processed meat and alcohol. Some foods that fall into this category include:
- Broccoli
- Cabbage
- Cauliflower
- Whole wheat bread
- Brown rice
- Beans
- Lentils
Limit or avoid sugary drinks, red meat, processed meats, and alcohol.
