Colorectal Cancer Month: Building a Diet that Supports Health
Colorectal cancer is one of the most common cancers in the world, yet diet and lifestyle are among the most modifiable factors that can help reduce risk. This National Colorectal Cancer Month, let’s explore how fiber and protein support overall health, especially gut health, and practical guidance for choosing the right amounts for you.
Why Fiber Matters for Colon Health
Fiber is one of the most powerful, and most under-consumed, nutrients when it comes to digestive health and disease prevention. Unlike protein, fat, or carbs that are digested and absorbed in the small intestine, fiber travels largely intact to the colon, where it directly interacts with the gut environment. This makes fiber uniquely important for colon health, influencing everything from bowel regularity to inflammation and the balance of gut bacteria.
A growing body of evidence shows that diets rich in fiber are associated with a lower risk of colorectal cancer. It supports colon health in many ways, including improving stool bulk, reducing transit time, feeding beneficial gut bacteria, and producing compounds that may protect colon cells from damage. Because most Americans consume far less fiber than recommended, increasing fiber intake is one of the most impactful dietary changes people can make for long-term gut and overall health.
Studies suggest that each additional 10 grams of fiber per day is associated with roughly a 7–10% lower risk of colorectal cancer. Here’s some easy ways to up the fiber in your diet.
• Beans and lentils: stir into soups, salads, chili, or tacos
• Whole grains (oats, quinoa, brown rice, whole-wheat bread): swap in place of refined grains at meals
• Fruits like berries, apples, and pears: add to breakfast, yogurt, or grab as a snack
• Vegetables such as broccoli, Brussels sprouts, carrots, and leafy greens: aim to fill half your plate at meals
• Nuts and seeds (chia, flax, almonds): sprinkle onto oatmeal, salads, or smoothies
Protein: A Building Block for Health
Protein often gets attention for muscle building, but its role goes far beyond the gym. Protein is essential for cell repair, immune function, hormone production, and maintaining lean body mass, all of which become increasingly important as we age or manage chronic conditions. For individuals thinking about long-term health, including cancer prevention and recovery, adequate protein intake helps support strength, metabolism, and resilience.
While fiber is critical for colon health, protein plays a complementary role by helping the body maintain muscle, support healing, and regulate appetite. Choosing protein sources wisely matters: plant-based proteins often provide both protein and fiber, supporting gut health in ways animal proteins alone cannot.
Understanding how much protein your body actually needs can help avoid both under- and over-consumption.
- Science suggests getting 0.36 grams of protein per pound of body weight, but any easy way to start is by dividing your body weight in half.
- For example, a 150-pound person would eat 75 grams of protein daily, or 55 grams minimum.
- Protein needs vary by age, weight, and activity level.
- Choose smart protein sources to support overall health.
- Animal sources: chicken, turkey, fish, eggs, yogurt, cottage cheese
- Plant sources: beans, lentils, tofu, quinoa, nuts, seeds
- Older adults should try to consume more protein to preserve muscle mass as they age.
Every dietary change is an opportunity to support your long-term health, both for colorectal cancer prevention and overall wellness. If you have specific medical conditions, dietary restrictions, or special needs (e.g., pregnancy, athletic training), working with a registered dietitian can help tailor these recommendations to you.
*By Bailey Goodman, BA, BS, Health Education Specialist
Sources
The association of dietary fiber intake with colorectal cancer and related risks: A literature review of recent research - ScienceDirect
AICR Fact Check: Fiber and Cancer? - American Institute for Cancer Research %
How much protein do you need every day? - Harvard Health
Photo: ©iStock.com/fcafotodigital
