Increasing the intake of certain foods may help support the prevention of colorectal cancer.

Colorectal cancer is one of the most common cancers worldwide. While genetics and age play a role, many experts agree that chronic inflammation caused by an unhealthy diet, physical inactivity, smoking, and alcohol consumption is a major contributor to the disease. Nutrition specialists emphasize that incorporating anti-inflammatory foods into the daily diet may help lower the risk of colorectal cancer, particularly for people over the age of 45.

Below are six foods commonly associated with supporting colorectal health:

1. Legumes

Adding legumes to the daily diet may help reduce the risk of colorectal cancer. Beans, lentils, and related products are rich in dietary fiber, which helps prevent constipation and nourishes beneficial gut bacteria.

A 2024 study published in the European Journal of Clinical Nutrition found that individuals who consumed two or more servings of legumes per week had a 32% lower risk of colorectal cancer compared with those who did not consume legumes.

In addition to fiber, legumes are high in resistant starch. Both fiber and resistant starch reach the colon largely undigested, where gut bacteria convert them into short-chain fatty acids. These compounds are believed to help reduce inflammation and oxidative stress, potentially lowering cancer risk.

2. Walnuts

Nuts in general are rich in unsaturated fats, magnesium, zinc, and various plant compounds with anti-inflammatory properties. Among them, walnuts are considered particularly beneficial for individuals at higher risk of colorectal cancer.

Walnuts contain a high concentration of phenolic compounds, which may help inhibit the growth of cancer cells and reduce biological markers associated with tumor formation.

3. Sardines

Consuming sardines at least twice per week may help reduce the risk of colorectal cancer, according to a 2022 study published in the journal Nutrients. The protective effects are attributed to sardines’ high content of omega-3 fatty acids, selenium, and other beneficial nutrients known to support anti-inflammatory processes.

4. Dark Leafy Greens

Dark leafy greens such as kale, spinach, and Swiss chard are rich in antioxidants and fiber. These nutrients may help counteract the negative effects of high red meat consumption, which has been linked to an increased risk of colorectal cancer.

A small study published in Nutrition in 2021 found that individuals at high risk for colorectal cancer who consumed one cup of dark leafy greens daily for four weeks showed reductions in markers of DNA damage and inflammation.

5. Berries

The red and purple colors in strawberries, blueberries, and raspberries come from anthocyanins—powerful antioxidants. Experts suggest that consuming one cup of berries per day may help supply protective compounds that reduce inflammatory reactions in the colon.

Some studies have also shown that berries may reduce the survival and growth of colorectal cancer cells.

6. Flaxseeds

Flaxseeds are rich in dietary fiber and lignans, a group of polyphenols known for their potential anti-cancer properties. They also contain alpha-linolenic acid, a type of omega-3 fatty acid involved in regulating inflammatory responses in the body.

Experts recommend chewing flaxseeds thoroughly or consuming them in ground form to maximize nutrient absorption.

Additional Prevention Measures After Age 45

Beyond increasing intake of these six foods, experts recommend maintaining a healthy lifestyle to help prevent colorectal cancer. This includes eating plenty of vegetables, fruits, and whole grains; engaging in regular physical activity; monitoring unusual digestive symptoms such as changes in bowel habits, rectal bleeding, or unexplained abdominal pain; and most importantly, not delaying colorectal cancer screening starting at age 45.

When detected early, colorectal cancer has a survival rate of over 90%, making prevention and timely screening essential for long-term health.