5 Nutrition Strategies to Reduce the Risk of Colorectal Cancer

Reviewed By Danielle Glesne, RDN, LD, CDCES

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Colorectal cancer (CRC) is the third most commonly diagnosed cancer among men and the second most common cancer among women worldwide. (PMID: 30207593)

According to the CDC, cancer is the second leading cause of death, after heart disease, in the United States, and colorectal cancer is the second leading cause of cancer death

In 2020, 51,869 people died of colorectal cancer. 23,826 of those people were females, and 28,043 were males.

Fortunately, an umbrella review of 45 meta-analyses has found convincing evidence for an association between lower CRC risk and five dietary factors. (PMID: 33591366)

Based on those findings, here are five nutrition strategies to help you lower the risk of colorectal cancer…

1. Increase Fiber Intake

Higher intakes of dietary fiber is associated with a reduced risk of colorectal cancer.

In general, the recommended daily fiber intake depends on calorie intake, but for ease the USDA gives guidelines based on two factors: age and sex.

The USDA’s Dietary Guidelines for Americans suggests the following:

• Men age 50 and younger: 31-34g

• Men age 51 and older: 28g

• Women age 50 and younger: 25-28g

• Women age 51 and older: 22g

For a closer look at fiber and a list of fiber-rich foods, read my article: How Much Fiber Should You Eat in a Day?

2. INcrease Calcium Intake

Higher intakes of dietary calcium is associated with a reduced risk of colorectal cancer.

Similar to fiber, the amount of calcium you need each day depends on your age and sex.

The average daily recommended amounts for adults are:

• Adults 19–50 years: 1,000mg

• Adult men 51–70 years: 1,000mg

• Adult women 51–70 years: 1,200mg

• Adults 71 years and older: 1,200mg

Foods that are relatively high in calcium include:

• Almonds

• Amaranth

• Beans

• Canned salmon

• Cheese

• Edamame

• Figs

• Leafy greens

• Lentils

• Milk

• Rhubarb

• Sardines

• Seeds

• Tofu

• Whey protein

• Yogurt

And speaking of yogurt…

3. INcrease Yogurt Intake

Higher intakes of yogurt, specifically, was identified in the umbrella review as being associated with a reduced risk of colorectal cancer.

In general, we recommend choosing yogurts that:

• Are low-fat or non-fat

• Are low in added sugar

• Contain 3 or more probiotics (check the nutrition label)

• Are fortified with Vitamin D (if possible)

And while the first three strategies focused on increasing intake, the next two focus on decreasing intake…

4. Decrease Red Meat Intake

Lower intakes of red meat is associated with a reduced risk of colorectal cancer.

What constitutes “lower intake” of red meat, exactly?

There is currently no specific, authoritative recommendation for daily or weekly red meat intake. As the American Cancer Society put it: “It is not known if there is a safe level of consumption for either red or processed meats. In the absence of such knowledge, while recognizing that the amount of increased risk isn’t certain, the ACS recommends choosing protein foods such as fish, poultry, and beans more often than red meat, and for people who eat processed meat products to do so sparingly, if at all.”

So perhaps the most practical recommendation is: Eat less red meat than you currently do.

For tips on choosing meat and including protein, read the American Heart Association’s article Picking Healthy Proteins.

5. Decrease Alcohol Intake

Lower intakes of alcohol is associated with a reduced risk of colorectal cancer.

A 2023 meta-analysis with almost 5 million participants concluded there are no health benefits to even low-volume alcohol consumption. Further, participants who drank just 25g of alcohol or more per day had an increase risk of all-cause mortality. That risk increased significantly increase when participants consumed just 45g of alcohol per day, and was greater in females than males. (PMID: 37000449)

Another meta-analysis found just 25g of alcohol per day increases the risk of several cancers. (PMID: 11910703)

For reference, in the United States, one "standard" drink contains roughly 14 grams of pure alcohol, which is found in:

• 12oz of beer

• 5oz of wine

• 1.5oz of distilled spirits

Much like red meat, perhaps the most practical recommendation is: Consume less alcohol than you currently do.

If you’re thinking about going alcohol-free, or minimizing your alcohol intake, here are 14 Tips for Going Alcohol-Free.

Questions?

If you could use some guidance on what this means for your individual context or goals, please don’t hesitate to CONTACT US.

We’re here to help.