Article by Tori Gwilliam, RDN, Area Agency on Aging
(Posted 2026 March)
March is National Colon Cancer Awareness and Prevention Month, an opportunity to discuss prevention strategies for this common but often preventable cancer. According to the American Cancer Society, colorectal cancer is the second leading cause of cancer-related deaths in the United States and while the overall lifetime risk of developing colorectal cancer is approximately 4%, individual risk varies based on personal and environmental factors. The good news is that colorectal cancer is preventable and treatable when detected early. Nutrition plays a vital role in reducing the risk of colorectal cancer and improving treatment outcomes.
Some of the common risk factors for colorectal cancer are:
- Older age – yet rates of the disease are rising in those under age 50
- Having a family history of colorectal cancers
- Race – rates are higher among Native Americans and Black Americans
- Overweight and obesity
- Alcohol and tobacco use
- Diabetes Type 2
- Inflammatory Bowel Disease
Some protective factors for the disease are:
- Exercise
- Healthy diet
- Medications, including regular use of nonsteroidal anti-inflammatory drugs and hormone replacement therapy after menopause. Discuss all medications with your healthcare provider before making decisions.
Nutrition is a significant contributor to the risk of colorectal cancer. Maintaining a healthy weight through a balanced diet and exercise is most important in reducing risk of the disease and preventing other metabolic diseases like diabetes and insulin resistance that can also increase cancer risk. Exercise itself has protective effects, independent of weight management. Scientific studies have linked red meat (such as beef, pork and lamb) and processed meats (like sausage, lunch meats, and cured meats) with colorectal cancer risk. Therefore, limiting these foods and incorporating the following power foods can help prevent and fight colorectal cancer:
- Variety of colorful fruits and vegetables: Vibrant colors in fruits and vegetables are created from unique phytochemicals, which act as antioxidants to neutralize free radicals and lower the risk of cancer and chronic diseases. Each type of fruit and vegetable provides diverse compositions of vitamins and minerals critical for overall health. Fruits and vegetables are also excellent sources of dietary fiber, which supports digestive health and protects against colorectal abnormalities.
- Whole grains: Like fruits and vegetables, whole grains are rich in dietary fiber. Fiber aids digestion, promotes regularity, and supports gut health. Additionally, many whole grains contain magnesium, a mineral linked to lower colorectal cancer risk.
- Low-fat dairy or fortified alternatives: Calcium and Vitamin D are key nutrients associated with protective effects against colorectal cancer. Low-fat dairy products (such as milk, yogurt, and cheese) are excellent sources of calcium, while dairy milk is often fortified with vitamin D. For those who do not consume dairy, look for plant-based dairy alternatives or orange juice fortified with calcium and vitamin D.
- Lean proteins: In place of red and processed meats, select lean protein sources like poultry, fish, nuts, and beans. Nuts and beans are also good sources of fiber, magnesium, and folate, nutrients that support colorectal health and overall wellness.
Healthy diet and lifestyle not only reduce the risk of developing colorectal cancer but also are important in the prognosis, reduced recurrence, and survival rates of colorectal cancer. Individuals can make meaningful, long-lasting nutritional changes by gradually incorporating healthier food choices. Talk to your healthcare provider to learn more about your colorectal cancer risk, recommended screenings, and personalized steps to improve your health.
Information included in this article is from the following sources. Visit their websites to learn more:
- Colorectal Cancer Alliance: colorectalcancer.org
- American Cancer Society: cancer.org/cancer/types/colon-rectal-cancer/about.html
- Physicians Committee for Responsible Medicine. Nutrition Guide for Clinicians - Colorectal cancer: nutritionguide.pcrm.org/nutritionguide/view/Nutrition_Guide_for_Clinicians/1342094/all/Colorectal_Cancer
- American Institute for Cancer Research - Colorectal Cancer: aicr.org/cancer-survival/cancer/colorectal-cancer
- Academy of Nutrition and Dietetics. Colorectal cancer: understanding risks, screening guidelines and lifestyle recommendations: eatrightpro.org/news-center/practice-trends/colorectal-cancer-risks-guidelines-recommendations
This article is part of the Golden Gazette monthly newsletter which covers a variety of topics and community news concerning older adults and caregivers in Fairfax County. Are you new to the Golden Gazette? Don’t miss out on future newsletters! Subscribe to get the electronic or free printed version mailed to you. Have a suggestion for a topic? Share it in an email or call 703-324-GOLD (4653).