Fueling Prevention: The Role of Nutrition in Colorectal Cancer Prevention

The choices we make at the table influence not only how we feel today, but also our long-term health. When it comes to colorectal cancer, diet can play a critical role.

March is Colorectal Cancer Awareness Month, a time to highlight one of the most common, yet highlypreventable, cancers worldwide. Screening guidelines recommend that adults at average risk begin regular colorectal cancer screening at age 45. While screening is essential for early detection and prevention, research shows that healthy lifestyle habits, particularly nutrition, can help reduce risk long before that first colonoscopy.

The colon absorbs water, processes waste, and houses trillions of bacteria that influence inflammation and immune health, making diet a key factor in long-term colon health.

Diet affects:

• The balance of the gut microbiome
• Levels of chronic inflammation
• Insulin sensitivity
• Stool transit time
• Exposure of the colon lining to potentially harmful compounds

Diets high in processed meats and low in fiber are associated with increased colorectal cancer risk. In contrast, dietary patterns rich in plant-based foods are linked to lower risk.

Fiber: The Foundation of Colon Health

Fiber is one of the most important nutrients for colorectal cancer prevention. It helps move waste efficiently through the digestive tract, reducing the amount of time harmful substances remain in contact with the colon lining. Fiber also feeds beneficial gut bacteria, which produce short-chain fatty acids such as butyrate, compounds that help reduce inflammation and support colon cell health.

High-fiber foods include vegetables, fruits, whole grains, legumes, nuts, and seeds. Gradually increasing fiber intake and pairing it with adequate hydration helps prevent digestive discomfort and supports regularity.

Omega-3 Fatty Acids: Supporting Anti-Inflammatory Balance

Chronic inflammation is linked to many diseases, including colorectal cancer. Omega-3 fatty acids help regulate inflammatory pathways and support immune health.

Sources include fatty fish such as salmon and sardines, as well as walnuts, flaxseed, and chia seeds. Incorporating these foods regularly can contribute to a healthier inflammatory balance.

Calcium: Supporting Healthy Colon Cells

Evidence suggests that adequate calcium intake may help lower colorectal cancer risk. Calcium may bind certain potentially harmful compounds in the digestive tract, limiting their contact with the colon lining and supporting normal cell function. Maintaining sufficient calcium intake is an important part of a balanced, colon-supportive diet.

Good sources of calcium include low-fat dairy products, fortified plant-based milks, leafy green vegetables, and fortified cereals.

Putting Nutrition into Practice

A simple way to apply this guidance is by building a colon-friendly grocery list focused on whole, minimally processed foods. Lori Magoulas Ph.D., R.D.N., Registered Dietitian/Clinical Nutritionist at Rutgers Cancer Institute and RWJBarnabas Health, recommends the following staples to support colon health.

Fill your cart with:

• Leafy greens, cruciferous vegetables, berries, and citrus
• Whole grains like oats, brown rice, and quinoa
• Beans, lentils, tofu, and fatty fish
• Olive oil, nuts, and seeds

Small, consistent changes, such as swapping refined grains for whole grains or adding an extra serving of vegetables to each meal, can make a meaningful difference over time.

Colorectal cancer screening saves lives. But prevention begins long before age 45. The daily decisions you make around food are an investment in your long-term health.

Know Your Risk

While nutrition plays a powerful role in prevention, other factors also influence colorectal cancer risk, including age, family history, personal history of inflammatory bowel disease, obesity, smoking, and physical inactivity.

If you have a family history of colorectal cancer or symptoms such as persistent changes in bowel habits, rectal bleeding, or unexplained weight loss, talk to your healthcare provider. Screening timelines may differ based on individual risk.

To schedule a screening or learn more, visit rwjbh.org/colonscreening. Resources are also available through RWJBarnabas Health and Rutgers Cancer Institute, the state's only National Cancer Institute-designated Comprehensive Cancer Center.