Diet and Colorectal Cancer Prevention
By Julia Horowitz, MS, RD, CDN, Ambulatory Oncology Dietitian, Montefiore Einstein Comprehensive Cancer Center
Manhattan Voice
March 30, 2026
NEW YORK, NY – Each March, Colorectal Cancer Awareness Month reminder, most common cancers in the United States, and most preventable cancers in the United States come into focus.
While colorectal cancer is the third most diagnosed cancer in men and women and the second leading cause of cancer-related deaths in the U.S.—with more than 52,000 deaths every year—it’s also a disease that can largely be prevented through screening colonoscopy and simple diet changes.
Colorectal Cancer and Diet
Colorectal cancer, which is also often referred to as colon cancer, usually begins as small growths called polyps in the colon or rectum. Polyps typically don’t cause symptoms at first, which is why screening tests like colonoscopy for early detection are so important—to detect and treat the disease before it progresses to more advanced stages.
In our Bronx community, people are diagnosed with more aggressive colorectal cancer at younger ages. Fortunately, prevention can begin long before someone becomes eligible for screening colonoscopy eligibility age.
As an oncology dietitian at Montefiore Einstein Comprehensive Cancer Center, I regularly educate people about the connection between nutrition and cancer prevention. One of the most important habits I emphasize is consuming enough fiber through fruits vegetables and whole grains.
Diets high in fiber and lower colorectal cancer risk have been well documented, yet many Americans consume far less fiber than recommended. Most adults should aim for about recommended daily fiber intake 25–38 grams per day.
In addition to supporting a healthy gut, fiber helps with moving waste through the digestive system efficiently, limiting how long the colon lining is exposed to potentially carcinogenic compounds during digestion.
Here are five simple ways to support colon health through your diet:
1. Fill half of your plate with fruits and vegetables
Fruits and vegetables provide fiber, along with vitamins, minerals, and antioxidants, that support overall health. Try adding berries to breakfast, a side salad at lunch, or roasted vegetables with dinner. Canned and frozen fruits and vegetables are just as good. If you are choosing canned fruit, avoid sugary syrups.
2. Choose whole grains instead of refined grains
Swap refined grains like white bread, white rice, and regular pasta for whole-grain options like whole wheat bread brown rice quinoa oats. Whole grains naturally contain more fiber and nutrients.
3. Add beans and lentils to meals for more fiber
Beans, lentils, and chickpeas are some of the most fiber-rich plant-based foods available and are also budget-friendly. They can be easily added to soups, salads, rice dishes, or tacos for a simple nutrition boost.
4. Snack smarter with fiber-rich foods
Instead of reaching for chips or highly processed snacks, try fiber-rich snack options like fruit nuts yogurt with berries or whole grain crackers with hummus. Small snack swaps throughout the day can help increase fiber intake.
5. Limit processed and red meats to reduce cancer risk
Processed meats, such as bacon, sausage, and deli meats, have been associated with a higher risk of colorectal cancer from processed meats. Try incorporating more plant-based proteins baked poultry or fish alternatives throughout the week.
When increasing fiber, it’s important to do so gradually and drink plenty of water to help your digestive system adjust.
It’s important to highlight that while eating a fiber-rich diet for colon health can support colon health, it does not replace screening colonoscopy for colorectal cancer prevention. According to colonoscopy screening guidelines for adults age 45, most adults should begin colorectal cancer screening at age 45, or earlier for those with risk factors or family history of colorectal cancer.
Small lifestyle changes today can make a meaningful difference for your health in the future. Taking steps such as improving your diet learning your family history and scheduling recommended screenings can help detect problems early, or prevent colorectal cancer from developing altogether.
For more information, reach out to our Colorectal Cancer Screening Program at 718-920-7183.
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