Preventing Colorectal Cancer with Plant-Based Living and Lifestyle Medicine

Colorectal cancer is one of the most common and preventable forms of cancer worldwide. By adopting a plant-based lifestyle and other lifestyle medicine approaches, we can significantly reduce the risk of this disease while enhancing our overall health and vitality. Here’s how:

1. The Power of Plant-Based Nutrition

A diet rich in whole, plant-based foods—such as fruits, vegetables, whole grains, legumes, nuts, and seeds—provides essential nutrients and antioxidants that protect against colorectal cancer. High-fiber foods, in particular, play a crucial role in maintaining colon health by promoting regular bowel movements and feeding beneficial gut bacteria.

Eliminating (or at least severely limiting) red and processed meats is critical. The World Health Organization (WHO) and the International Association for Research on Cancer (IARC) has classified processed meat as a Group 1 carcinogen (the same as cigarettes) and red meat as a Group 2 carcinogen, linking their consumption to an increased risk of colorectal cancer. By focusing on plant-based proteins such as beans, lentils, tofu, and tempeh, you’re not only reducing risk but also embracing a more sustainable way of eating. If you wouldn’t smoke a cigarette, then don’t have bacon (etc.) in your diet, they have the same effects and are both Group 1 Carcinogens.

Reminder: The American College of Lifestyle Medicine has 6 pillars, 1 of which is PLANT-BASED NUTRITION. It is the ONLY diet that MEDICAL DOCTORS in Lifestyle Medicine recommend for disease prevention and reversal. https://lifestylemedicine.org/

2. Fiber: The Colon’s Best Friend

Fiber is a cornerstone of cancer prevention. It acts like a broom, sweeping harmful substances out of the colon and reducing the time that potential carcinogens spend in the digestive tract. Research shows that for every 10 grams of fiber added to the diet, the risk of colorectal cancer decreases by about 7%, based on multiple studies and meta-analyses with the American Institute for Cancer Research (AICR).

3. Physical Activity and Weight Management

A sedentary lifestyle and obesity are key risk factors for colorectal cancer. Engaging in regular physical activity, whether it’s walking, running, swimming, or yoga, helps maintain a healthy weight and reduces inflammation—two important factors in cancer prevention.

Incorporating daily movement doesn’t have to be complicated. A brisk 30-minute walk, gardening, or dancing in your living room can make a world of difference.

4. Gut Microbiome Health

The gut microbiome—the trillions of bacteria living in your digestive system—plays a significant role in colorectal health. A plant-based diet rich in fiber supports a diverse and healthy microbiome, which in turn reduces inflammation and promotes a strong immune system.

Fermented foods such as sauerkraut, kimchi, and some plant-based yogurts are excellent additions for enhancing gut health. These foods introduce beneficial probiotics that further support the microbiome.

5. Avoiding Harmful Substances

Certain substances are known to increase the risk of colorectal cancer:

• Alcohol: Even moderate alcohol consumption has been linked to a higher risk of colorectal cancer.  Eliminating alcohol intake (or severely limiting it) can significantly lower your risk.
• Tobacco: Smoking contributes to the formation of colorectal polyps, which can develop into cancer over time. Quitting smoking is one of the most impactful steps you can take for overall health.

6. The Role of Screening and Early Detection

Regular screenings, such as colonoscopies, are vital for catching colorectal cancer early, when it is most treatable. Starting at age 45–or earlier for those with a family history–screening should be part of your health plan.

7. Mind-Body Wellness

Stress and chronic inflammation are closely linked. By managing stress through mindfulness, meditation, or yoga, you can support both your mental and physical well-being. A calm mind promotes a healthy body, reducing inflammation and improving digestive health.

Taking Action Today

Remember, proactive care is self-care. Preventing colorectal cancer is a proactive process. By choosing a plant-based lifestyle, engaging in regular physical activity, nurturing your gut microbiome, avoiding harmful substances, and prioritizing screenings, you’re taking powerful steps to safeguard your health. Each small change adds up to a big impact—for your body, your well-being, and even the planet.

Start today by adding more plants to your plate, going for a walk, or exploring a new plant-based recipe. Your colon (and the rest of your body) will thank you!

Kind Regards,

Jami Streyle

RN, MS, HWNC-BC, HNB-BC, Nurse Coach

Jami@bodyofgraceliving.com