Colon cancer, also known as colorectal cancer, is one of the most common forms of cancer, but also one of the most preventable. In the UK alone, around 44,000 people are diagnosed with bowel cancer each year. While age and genetics are significant factors, experts emphasize that lifestyle choices play a major role in reducing risk.
1. Get Screened Regularly
Early detection is one of the most powerful tools in preventing colon cancer. According to the American Cancer Society, adults at average risk should begin screening at age 45. Dr. Patrick McGrath, a gastroenterologist with Sharp HealthCare, explains, “Colon cancer often starts as polyps, which can be removed before they turn into cancer. That’s why screenings are so important.” For individuals with a family history of the disease, screenings might need to start earlier or be done more frequently.
2. Focus on a Fiber-Rich, Plant-Based Diet
A diet high in fiber and plant-based foods is consistently linked to lower colon cancer risk. Dr. James Kinross, a consultant colorectal surgeon and senior lecturer in surgery at Imperial College London, says, “You should be eating at least 30 grams of fiber a day. A plant-based diet supports a healthy gut microbiome, which plays a protective role against colorectal cancer.” He recommends a diverse intake of fruits, vegetables, whole grains, and legumes.
Specific fruits such as watermelon, apples, kiwi, and citrus are especially beneficial. A report from EatingWell notes that these fruits are rich in antioxidants and fiber, which help cleanse the colon and reduce inflammation.
3. Reduce Red and Processed Meat Intake
There’s strong evidence linking red and processed meats to a higher risk of colorectal cancer. Dr. Kinross advises minimizing these foods in your diet: “There is a very clear relationship between high intake of red or processed meat and increased colorectal cancer risk. Swap them out for fish, poultry, or plant-based alternatives.”
Cancer Research UK also recommends avoiding processed meats such as bacon, sausages, and deli meats, all of which have been classified as carcinogenic by the World Health Organization.
4. Monitor Vitamin D Levels
Vitamin D may play a protective role against colon cancer. A meta-analysis of 50 studies cited in EatingWell found that sufficient vitamin D levels were associated with a 58% reduction in colorectal cancer risk. Registered dietitian Lisa Diewald explains, “Vitamin D helps regulate cell growth and immune function. Low levels have been linked with increased risk of certain cancers, including colorectal.”
You can obtain vitamin D through sunlight exposure, fatty fish, fortified foods, or supplements. It’s best to consult your doctor before starting any supplements to determine your current vitamin D levels.
5. Exercise Regularly
Physical activity is another crucial preventive factor. According to the American Cancer Society, regular exercise reduces the risk of colorectal polyps and cancer. “Being active helps maintain a healthy weight and reduces inflammation and insulin resistance—all of which are linked to colon cancer,” says Dr. McGrath.
Interestingly, research published in The Times suggests that the timing of exercise may also matter. A study showed that people who exercised in the morning or evening had up to an 11% lower risk of developing bowel cancer compared to those who exercised in the afternoon.
6. Limit Alcohol and Avoid Tobacco
Smoking and heavy alcohol consumption significantly raise the risk of colon cancer. The National Cancer Institute states that tobacco contains carcinogens that can damage the cells lining the colon, while excessive alcohol use may interfere with DNA repair.
Dr. Kinross emphasizes, “If you’re serious about reducing your cancer risk, quitting smoking is non-negotiable. And keeping alcohol intake low—no more than one drink per day for women and two for men—is crucial.”
7. Eat Fermented Foods
Fermented foods can improve gut health, which in turn supports colon health. “I eat kimchi, sauerkraut, or live yogurt every day,” says Dr. Kinross. These foods are rich in probiotics, which support the balance of healthy bacteria in your gut, potentially lowering inflammation and cancer risk.
8. Maintain a Healthy Weight
Obesity is a known risk factor for colon cancer. According to the Centers for Disease Control and Prevention (CDC), maintaining a healthy weight through diet and exercise significantly reduces your risk. Even a modest weight loss can have a positive impact on cancer risk.
9. Know Your Family History
If someone in your immediate family has had colon cancer, your risk is higher. “Family history is one of the most important risk factors,” says Dr. McGrath. “If you have a close relative with colon cancer, talk to your doctor about starting screenings before age 45.”
10. Stay Informed and Act Early
Finally, don’t ignore potential warning signs such as blood in your stool, persistent abdominal discomfort, or unexplained weight loss. As Dr. Kinross puts it, “Being proactive with your health and seeking help when something feels off can literally save your life.”
In Summary, colon cancer is largely preventable with informed lifestyle choices. From regular screenings to diet and exercise, there are many evidence-backed steps you can take. As the experts agree, prevention is powerful—and it starts with you.
