Prioritizing prevention through food and lifestyle choices can play a big role in cutting colorectal cancer risk.

While genetics play roles in some colorectal cancer cases, for many people, daily behaviors can significantly influence the chances of diagnosis. But, though research has pointed the way to risk reduction, the demands of daily life can make it challenging to follow doctors’ recommendations.

A great way to reduce the risk of colorectal cancer is through nutrition — specifically, making food choices that promote good gastrointestinal health.

“There are certain foods that can help with colorectal cancer prevention — I think of them as being foods that are anti-inflammatory,” Samuel Akinyeye, MD, says. “We can get inflammation if we're sick and our body is fighting off an infection or if we get a wound, but when that inflammation persists for a long period of time, that's when troublesome issues arise and can be associated with certain cancers or conditions.”

Consumers can add anti-inflammatory foods to their diets by focusing on specific nutrients, including calcium, vitamin D, omega-3 fatty acids and antioxidants. Many of these foods are featured in the popular Mediterranean Diet, including:

• beans
• broccoli
• carrots
• leafy greens
• lentils
• oats
• onions
• tomatoes

Additional nutritional know-how can affect colorectal cancer rates, according to Akinyeye, who advises patients to raise their glasses — and coffee mugs — to risk reduction with their beverages choices as well.

“Coffee without the cream and sugar is very healthy for you because of the antioxidant properties,” he says. “You also want to make sure that you're limiting your alcohol intake.”

In addition to alcohol, it’s important to limit foods that can increase the likelihood of colorectal cancer, including red meats, like beef, lamb and pork (Akinyeye recommends no more than 18 ounces a week) and process meats such as hot dogs and deli meats.

“You also want to make sure that you're avoiding fatty or greasy fried foods,” Akinyeye says. “And, you want to limit foods that are high in a glycemic index — we're talking about pastas, cake and sugar.”

Of course, removing these from your diet altogether isn’t easy — the good news is that it’s also not necessary. By focusing on moderation, you can enjoy many of your favorites from time to time while still keeping your colorectal cancer risk relatively low.

“I'm from Texas. I love a good brisket as much as anybody,” Akinyeye says. “The answer is not to avoid all of these foods completely, but you want to make sure that you're limiting their amount and the frequency.”

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