Consistent evidence shows diets high in vegetables, fruits and other plant foods reduce risk for many diseases, including colorectal cancer.  In addition to these foods containing high amounts of dietary fiber and nutrients, plant foods are good sources of substances called phytochemicals, which help protect cells in the body from damage that can lead to cancer.  Plant foods also can help maintain a healthy weight – also important in reducing risk of colorectal cancer – because many are lower in calories.

All dietary fiber, also known as roughage, comes from plants, bushes, vines or trees, and includes fruits, legumes, vegetables and whole grains.  Unlike other food components, such as fats, proteins or carbohydrates, fiber is not digested or broken down by the body.  Instead, it passes relatively intact through the stomach, small intestine and colon which promotes regularity and decreases the chance of diverticulosis – a condition that develops when pouches (diverticula) form in the wall of the colon – and perhaps colon cancer.

Diets high in red and processed meats also have been linked to colorectal cancer.  Red meats include any meat that is red when raw, like beef, pork or lamb.  Try to limit red meat intake to 18 ounces (cooked) per week or less.  Processed meats should be avoided if possible.  Processed meats, including hot dogs, ham, bacon, and sausages, can increase cancer risk even with low consumption.

Research consistently shows that adults who increase their physical activity, either in intensity, duration or frequency, can reduce their risk of developing colorectal cancer by 30 to 40 percent.  It is estimated that 30 to 60 minutes of moderate to vigorous physical activity per day is needed to protect against colorectal cancer.  Exercise also helps maintain a healthy body weight, which reduces the risk for colorectal cancer.  A sedentary lifestyle can significantly increase the risk of colorectal cancer, and studies show that people who are overweight or obese are more likely to develop colon polyps, a possible precursor to cancer, and higher weights are associated with higher polyp risk.

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