Colorectal cancer is increasingly being diagnosed in younger adults, and experts are raising awareness about lifestyle choices that may reduce risk. While genetics play a role, what you eat and how you live can significantly influence your chances of developing this disease.

Katie Kennedy, a 55-year-old communications consultant from Massachusetts, was diagnosed with Stage 3 colon cancer at 48, despite leading an active and healthy lifestyle. Her experience reflects a concerning trend: colorectal cancer is now one of the leading causes of cancer-related deaths in adults under 50.

Medical specialists note that factors such as obesity, smoking, alcohol consumption, low physical activity, and poor dietary habits can increase colorectal cancer risk at any age. Diet, in particular, has a direct impact because it interacts with the intestinal lining and influences the balance of gut bacteria, which may affect cancer development.

Focus on Fiber-Rich Foods

A diet rich in fruits, vegetables, whole grains, legumes, and nuts is linked to a lower risk of colorectal cancer. Fiber supports the growth of beneficial gut bacteria, which can outcompete harmful bacteria that produce toxins damaging to the colon and rectum. Experts recommend aiming for approximately 30 grams of fiber daily—about what you’d get from an apple and a cup each of broccoli, cooked quinoa, and cooked lentils.

In addition, foods such as coffee, tea, fruits, and vegetables may have anti-inflammatory properties that help protect against cancer development or recurrence.

Include Calcium in Your Diet

Calcium-rich foods, including milk, yogurt, tofu, and dark leafy greens, may reduce colorectal cancer risk. Calcium binds to potentially harmful compounds in the gut, preventing them from damaging the intestinal lining. Studies indicate that adults consuming higher amounts of calcium from food and supplements have a significantly lower risk of developing colorectal cancer over time. Yogurt also provides probiotics, which support a healthy gut microbiome.

Limit Alcohol, Red Meat, and Sugary Foods

Alcohol consumption increases the risk of several cancers, including colorectal cancer. If consumed, moderation is essential: no more than one drink per day for women and two for men.

High intake of red and processed meats, particularly when grilled, smoked, or cooked at high temperatures, has been associated with increased colorectal cancer risk. Experts recommend limiting red meat to one serving per week and avoiding processed meats whenever possible. Alternative protein sources include fish, poultry, tofu, and legumes.

Ultraprocessed foods and sugary beverages should also be minimized, as research links them to poor gut health and higher cancer risk. Cooking at home with fresh ingredients, such as vegetables, tofu, fish, and yogurt, can help maintain a healthy diet.

Lifestyle Factors Beyond Diet

While diet is critical, other lifestyle habits are equally important. Adults should aim for at least 150 minutes of moderate-intensity exercise weekly, such as walking, cycling, jogging, or swimming, combined with strength training twice a week. Regular physical activity has been shown to reduce the risk of colorectal cancer and may prevent recurrence in survivors.

Additionally, medical screenings such as colonoscopies or at-home stool tests starting at age 45 are recommended to detect early signs of colorectal cancer. Early detection significantly improves outcomes.

Eating well, staying active, and following screening guidelines may not guarantee prevention, but they considerably reduce risk and promote overall health, lowering the likelihood of heart disease, diabetes, and other conditions. As Dr. Edward Giovannucci of Harvard notes, “What’s good for colon health is good for your overall health.”