Diet and Colorectal Cancer Prevention | OncoCare Cancer Centre 

Colorectal cancer is one of the most common cancers, but it is also one of the most preventable. In addition to regular screening, making healthy choices in your diet and lifestyle can reduce your risk.

How Diet Affects Your Risk

Research shows that diet can influence colorectal cancer risk. Some foods increase inflammation or disrupt gut health, raising your cancer risk. Others support a healthy digestive system and help protect your colon from damage

Foods That May Help Reduce Risk

Fiber-Rich Foods.
Fiber helps move waste through the colon more quickly, reducing contact with harmful substances.
Examples: Whole grains, oats, brown rice, beans, lentils, fruits and vegetables
Tip: Aim for 25–35 grams of fiber daily. You may start your day with oatmeal and add beans or vegetables to meals.

Fruits and Vegetables.
Containing antioxidants and phytochemicals, these foods help protect cells from damage and support immunity.
Examples: Carrots, spinach, tomatoes, bell peppers, broccoli, blueberries
Tip: Include a variety of colorful fruits and vegetables every day.

Calcium and Vitamin D.
These nutrients may help regulate cell growth and maintain colon health.
Sources: Low-fat dairy, fortified plant milks, leafy greens like bok choy, fatty fish like salmon
Tip: Get your calcium through foods, and consider vitamin D supplements if your levels are low.

Healthy Fats.
Omega-3 fatty acids may reduce inflammation, a factor in cancer development.
Sources: Flaxseeds, chia seeds, walnuts, olive oil, avocados, fatty fish
Tip: Use olive oil in place of butter and snack on nuts instead of processed foods.

Foods to Limit

Red and Processed Meats.
High-heat cooking and added preservatives can produce compounds linked to cancer.
Tip: Limit red meat to a few servings per week and avoid processed meats.

Alcohol.
Alcohol can irritate the digestive tract and increase cancer risk.
Tip: Limit to one drink per day for women and two for men, or consider avoiding alcohol altogether.

Sugary and Highly Processed Foods.
These foods may contribute to weight gain, inflammation, and insulin resistance, which are factors associated with higher cancer risk.
Tip: Choose minimally processed foods like fresh produce, whole grains, and nuts.

Additional Lifestyle Tips

• Be Active. Do at least 30 minutes of moderate exercise most days
• Maintain a Healthy Weight. Focus on reducing abdominal fat
• Do Not Smoke. Smoking is linked to many cancers, including colorectal cancer
• Get Screened. Screening can detect colorectal cancer early or prevent it by removing pre-cancerous polyps. Most adults should start screening at age 50, or earlier if at higher risk

The Bottom Line 

Making informed choices about your diet and lifestyle can make a difference in lowering your risk of colorectal cancer. Prioritize fiber-rich foods, colorful fruits and vegetables, and healthy fats. Minimize intake of processed meats, alcohol, and sugary foods. Combine good nutrition with regular physical activity, a smoke-free lifestyle, and routine screening to give yourself the best protection.

For those seeking trusted colorectal cancer screening in Singapore, OncoCare Cancer Centre offers a reliable and patient-focused approach. If you're considering screening or simply want to learn more, consulting a healthcare provider is a good place to start. Book an appointment with OncoCare.

“Expert knowledge means better care for cancer”

Written by:

Dr Tan Hon Lyn
Senior Medical Oncologist at OncoCare Cancer Centre
Clinical Interests: Gastrointestinal Cancers (Colorectal, gastric, pancreatic, liver, gallbladder), Neuroendocrine tumors