Diet and Colon Cancer Prevention: How to Reduce Your Risk

What is Colon Cancer?

Colorectal cancer or colon cancer develops from cancer cell growth in the inner lining of the colon. The colon is an organ that forms part of the digestive system. It is a long tube that converts digested food into stool, and transports it out of the body through the anus.

Colon cancer is one of the most common cancers worldwide. It is known to mostly affect men and those 50 years and older. This cancer usually starts off as polyps (small growths) in the colon, though not all polyps are cancerous.

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Who is at Risk for Colon Cancer?

Here are a few risk factors for colon cancer:

• Low-fibre, high-fat diet
• Sedentary lifestyle
• Diabetes
• Obesity
• Smoking
• Regular intake of alcohol
• Radiation therapy for cancer
• Being male
• Aged 50 and older
• Certain genetic syndromes (e.g. Lynch syndrome)
• Many colorectal polyps
• Family history of colon cancer
• Personal history of Crohn’s disease or ulcerative colitis
• Personal history of breast, uterine or ovarian cancer

If you fall into any of these categories, schedule an appointment with your healthcare provider. They can evaluate your overall risk and arrange appropriate screenings if needed.

Studies have found that patients previously diagnosed with breast cancer have a higher risk of colon cancer, possibly due to shared risk factors. Explore our article on breast cancer to discover more about those at risk.

What are the First Signs of Colon Cancer?

Here are a few symptoms of colon cancer:

• Unexplained fatigue
• Feeling short of breath
• Unexplained weight loss
• Bloating
• Diarrhoea or constipation
• Blood in your stool
• Persistent abdominal pain
• Changes in bowel habits
• Feeling that your bowel doesn’t empty completely

If you notice any of these symptoms, consult your healthcare provider immediately. Do note that these signs could also be due to other medical conditions. Therefore, it is important to get a proper diagnosis.

Dietary Components to Prevent Colon Cancer

This section discusses the dietary do’s and don’ts to reduce your risk of developing colon cancer.

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What to Eat and Drink

1. High Fibre Foods

Eat foods rich in dietary fibre, such as fruits, vegetables, and whole grains. Dietary fibre promotes regular bowel movements, increases stool size, and dilutes harmful chemicals (carcinogens) in the bowel, reducing their duration of contact.

Research indicates that a higher intake of fibre is associated with a 25% decrease in colon cancer risk when consuming 20 grams per day [1]. Additionally, fibre-rich foods help promote satiety and prevent overeating.

Note: Have a slow and steady transition to a fibre-rich diet. A sudden change may cause stomach discomfort (e.g. bloating).

2. Dairy

Eat more dairy products such as yoghurt, which has been linked to a reduced risk of colon cancer. This could be due to its high vitamin D and calcium levels. A low consumption of these nutrients are a risk factor for colon cancer.

Besides, the probiotic nature of the yoghurt is said to support overall gut health, and neutralise carcinogenic substances in the body and stool.

3. Orange and Yellow Fruits and Vegetables

Try including vegetables like pumpkins, corn, carrots and yellow bell peppers into your meals. Research has found that orange and yellow vegetables have colon cancer-fighting properties, due to their high beta-carotene, vitamin B6, and vitamin C content [2].

These properties are known as antioxidants, which are good chemicals that protect cells from damage caused by bad cells (free radicals).

4. Plenty of Water

Aim to drink at least 4-5 cups (~1000-1250 mls) of fluid daily. Remember to stay away from sugary drinks, and choose healthier options such as water and low fat milk.

This is because water is essential for hydration and optimal digestive function. It lowers the risk of colon cancer by making food move through the bowel faster, reducing contact with carcinogens, and lowering their concentration [3].

One study found a significant association between colon cancer risk and water intake in men and women 30-62 years of age. Colon cancer risk was reduced in women that drank 5 or more glasses of water a day. For men, the risk was reduced with 4 or more glasses a day [4].

Another more recent study (2013) found that colorectal cancer risk may be reduced, especially in women, by also consuming no less than 4 cups of water a day [5].

What to Avoid

1. High Glycemic Index (GI) Foods

It’s best to limit intake of foods with high GI such as white rice, white bread, and sugary food. These foods can cause significant increases to blood glucose and blood insulin levels.

Insulin increases IGF-I, which triggers the proliferation (increase in number) and stops the apoptosis (natural death) of colorectal cells, increasing the risk of developing colon cancer [6].

Note: Remember not to make diet decisions based on GI only, and consider the overall nutritional content.

2. Red and Processed Meat

It’s advisable to limit your consumption of red meat, such as pork, lamb, and beef, to 350g to 500g (cooked weight) per week. Processed meats such as salami, sausages, and ham should also be eaten sparingly.

This is because red and processed meats have been linked to a higher risk of colon cancer, due to the formation of carcinogenic chemicals like heterocyclic amines and DNA adducts when cooked at high temperatures [7].

3. Ultra-Processed Food

Reduce intake of ultra-processed foods such as soft drinks, junk food, ready-to-eat dishes, and frozen meals. These foods contain high amounts of added sugar, fats, and processed carbohydrates [8].

This leads to imbalances in the gut bacteria, nutrients, and bioactive substances such as fibre, vitamin D, and calcium, needed to prevent colon cancer. These foods also contain certain food additives that may promote inflammation of the gut microbiome, another risk factor for cancer.

4. Alcohol

We recommend cutting out alcohol completely from your diet. However, if you do drink, limit yourself to a maximum of 2 drinks a day for men, and 1 drink a day for women.

Studies have found a strong link between heavy drinking and colon cancer. When consumed, alcohol is broken down into acetaldehyde, a toxic substance that can damage cells in the colon and rectum and stunt their ability to repair, thus increasing the risk of cancer [9].

Dietary Guidelines for Colon Cancer Patients

Colon cancer patients need a specialised diet when undergoing treatment. Here is a general guideline to follow when preparing every meal.

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What to Do

1. Eat a Low-Fibre Diet

To reduce pressure on the colon and rectum, patients will be put on a short-term low-fibre diet after surgery. Eat foods such as plain pasta and white bread, and avoid whole grains, raw vegetables, and fried meats. Do note that this diet will be supervised and guided by a medical professional.

2. Get Enough Calories

During treatment, it is difficult to keep a healthy weight due to appetite loss and certain side effects which make eating hard. Therefore, it’s important to consume enough calories to manage weight loss. It can also improve prognosis and help the body cope with the demands of cancer treatment.

3. Add Protein to Your Meals

Incorporating protein-rich foods, like lean meats and dairy products, into meals is vital for colon cancer patients to support tissue repair, maintain muscle mass, and boost immune function. Sufficient protein intake helps the body recover from the effects of treatment.

4. Eat Smaller, More Frequent Meals

Opting for smaller portions every 2 to 3 hours can help alleviate digestive discomfort and reduce the strain on the digestive system, especially during treatment. This approach promotes easier digestion and absorption of nutrients.

5. Drink Plenty of Fluids

Keep yourself hydrated by drinking fluids such as water, ginger ale, and sports drinks. This is because certain treatments such as radiation therapy, chemotherapy, or immunotherapy may affect the healthy cells lining your large and small bowel, causing diarrhoea and resulting in fluid loss.

What to Avoid

1. Drink Less Caffeine

Keep your daily caffeine fix to a minimum. Caffeine is known to have a laxative effect, and therefore may worsen diarrhoea, a common side effect of the cancer treatment.

2. Limit Alcohol Intake

Avoid drinking alcohol while undergoing cancer treatment. However, if you do drink, limit yourself to 2 drinks a day for men and 1 drink a day for women.

This is because alcohol is processed by the liver and can cause inflammation that might interfere with the liver’s ability to break down cancer drugs, and potentially exacerbate treatment side effects.

3. Avoid Foods That May Cause Indigestion

Do not eat hard-to-digest foods such as spicy food, fibre-rich food, acidic fruits, and crunchy food. They may cause bloating and discomfort for colon cancer patients.

4. Stop Taking Dietary Supplements

We recommend eating a nutritious and balanced diet rather than taking supplements. This is because supplements may interfere with the effectiveness of cancer drugs. Consult your healthcare provider on whether dietary supplements are necessary during your treatment.

Ask your doctor or a certified dietician for a comprehensive meal plan during and after colon cancer treatment. They can create a dietary guide tailored to your health needs. 

Recipes For Colon Cancer Patients

Here are two simple and palatable recipes that can keep you well-hydrated and provide essential nutrients after cancer treatment.

Banana Milkshake (To Manage Appetite Loss)

You may experience loss of appetite for a few days or throughout the period of cancer treatment. Protein shakes, smoothies, or milkshakes are good easy-to-eat options when you don’t have an appetite.

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Serving: 1 (2 cups)

Ingredients:

1 whole ripe banana
1 cup of milk (full cream/low fat) or soy milk

Here’s how to make it:

1. Add all ingredients into a blender.
2. Blend at high speed until smooth.
3. Pour into a cup and it’s ready to serve!

Overnight Oats (To Manage Weight Loss)

You may experience weight loss due to cancer or cancer treatment. Therefore, it’s important to include foods rich in protein and calories in your diet. This overnight oats recipe is packed with much-needed nutrients, making it a great post-treatment option.

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Serving: 1 (1 ¼ cups)

Ingredients:

½ cup rolled oats
1/4 cup full cream/low fat Greek yoghurt
½ cup full cream/low fat milk
1 tablespoon chia seeds
1/4 teaspoon cinnamon
1 tablespoon maple syrup or honey
1/4 cup cut-up fruit
1 tablespoon chopped nuts

Here’s how to make it:

1. Add the oats, yoghurt, milk, chia seeds, cinnamon, and maple syrup/honey to a sealable container. Stir until combined.
2. Seal the container (place a lid), and leave in the fridge overnight or for 8 to 10 hours.
3. Remove from the fridge and it’s ready to be served! You may top the meal with fruit and chopped nuts.

Other Measures to Prevent Colon Cancer

Here are a few more preventative measures to reduce your risk of colon cancer and improve overall well-being.

1. Stop smoking

Smoking has been linked to 15 types of cancer, including colon cancer. When you smoke, chemicals enter the lungs and impact the whole body. It causes DNA damage, which can lead to cancer over time. Consult your healthcare provider for effective methods to quit smoking.

2. Exercise regularly

We recommend exercising at least 30 minutes a day. Whether it’s strolling around the neighbourhood or playing your favourite sport, this physical activity can help reduce insulin resistance and inflammation, and stimulate digestion, thus reducing your risk of colon cancer.

3. Maintain a healthy weight

Obesity has been linked to the growth of colorectal polyps, which increases the risk of colon cancer [10]. Consult your doctor or a certified dietician to get started on an effective weight management plan.

4. Regular health screenings

If you are at risk or notice possible symptoms of colon cancer, get regular health screenings to ensure early detection and treatment of colon cancer. Additionally, examinations like colonoscopies can remove abnormal growths from the colon, reducing the risk of developing cancer.

Explore what treatment options are available for colon cancer in this in-depth article on colon cancer prevention and treatment.

Plan Your Cancer-Fighting Diet With Island Hospital

We hoped this article provided valuable insight into planning your diet rich in cancer-fighting foods! Be sure to accompany this diet with healthy lifestyle changes such as exercise and regular screenings.

Need help getting started? Island Hospital’s team of expert dieticians provide comprehensive dietary assessments and plans to suit your individual needs.

Moreover, if you’re searching for precise diagnostic testing and cutting-edge cancer treatments, our Clinical Oncology and Haemato-Oncology Centre is fully-equipped to assist your journey to recovery.

Book an appointment with Island Hospital today!

FAQ

How do I know if my colon is healthy?

Signs of a healthy colon include regular bowel movements, absence of blood in stool, no persistent abdominal pain, and normal digestion without bloating or constipation.

Can I detect colon cancer without undergoing colonoscopy?

Yes, other tests like faecal occult blood tests (FOBT), faecal immunochemical tests (FIT), and multitargeted stool DNA testing (FIT-DNA) can detect colon cancer without a colonoscopy.

What are the best cancer-fighting foods?

Cancer-fighting foods include fruits, vegetables, whole grains, lean proteins, and foods rich in antioxidants and phytochemicals like berries, leafy greens, nuts, and legumes.

Is coffee good for the colon?

Moderate coffee consumption may have potential benefits for the colon due to its antioxidants and anti-inflammatory properties, but excessive intake may have adverse effects on digestion.

Sources also state to avoid coffee right after colon cancer treatment, as it can make diarrhoea worse.

How often should I poop?

Normal bowel habits vary, but generally, healthy adults should have bowel movements anywhere from several times a day to once a twice a week. Going more than 3 days without pooping is considered too long.

If you notice significant changes in your bowel habits, it’s advisable to consult your healthcare provider.

References

[1] Baena R, Salinas P. Diet and colorectal cancer. Maturitas. 2015 Mar;80(3):258–64.

[2] Luo WP, Fang YJ, Lu MS, Zhong X, Chen YM, Zhang CX. High consumption of vegetable and fruit colour groups is inversely associated with the risk of colorectal cancer: a case–control study. British Journal of Nutrition. 2015 Mar 16;113(7):1129–38.

[3] Bar David Y, Gesundheit B, Urkin J, Kapelushnik J. Water Intake and Cancer Prevention. Journal of Clinical Oncology. 2004 Jan 15;22(2):383–5.

[4] Shannon, J., White, E., Shattuck, AL et al. 1996. Relationship of Food Groups and Water Intake to Colon Cancer Risk. Cancer Epidemiol Biomarkers Prev, 5:495
[5] Tayyem, R., Shehadeh, I., AbuMweis, S. et al. 2013. Physical Inactivity, Water Intake and Constipation as Risk Factors for Colorectal Cancer among adults in Jordan. Asian Pacific Journal of Cancer Prevention, 14:9, 5207-5212

[6] Howarth NC, Murphy SP, Wilkens LR, Henderson BE, Kolonel LN. The association of glycemic load and carbohydrate intake with colorectal cancer risk in the Multiethnic Cohort Study. The American Journal of Clinical Nutrition. 2008 Oct 1;88(4):1074–82.

[7] Sivasubramanian BP, Dave M, Panchal V, Saifa-Bonsu J, Konka S, Noei F, et al. Comprehensive Review of Red Meat Consumption and the Risk of Cancer. Cureus [Internet]. 2023 Sep 15;15(9).

[8] Alessa M, Alarfaj MO, Albenayyan HA, Aleidan AA, Albahrani FA, Bokhuwah MA, et al. Awareness of the Link Between the Consumption of Ultra-Processed Food and Colorectal Cancer Risk in Saudi Arabia. Cureus Journal of Medical Science [Internet]. 2023 Jan 14;15(1).
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[9] Rossi M. Colorectal Cancer and Alcohol Consumption—Populations to Molecules. Cancers [Internet]. 2018 Jan 30;10(2):38.

[10] Kim SH, Moon JY, Lim YJ. Dietary Intervention for Preventing Colorectal Cancer: A Practical Guide for Physicians. Journal of Cancer Prevention [Internet]. 2022 Sep 30;27(3):139–46.