- Anti-inflammatory foods help lower your colorectal cancer risk in part by reducing inflammation.
- Berries, legumes, walnuts and sardines are some of dietitians’ favorite anti-inflammatory picks.
- Staying active, monitoring for symptoms and staying on top of screens can also help lower your risk.
It’s estimated that 154,000 new cases of colorectal cancer will be diagnosed in 2025, making it one of the most common cancers in men and women. While genetics and age play a role, chronic inflammation—which can stem from poor lifestyle habits like minimal physical activity, a subpar diet, drinking alcohol and smoking—appears to be one of the biggest contributors., “Chronic, systemic inflammation can cause a variety of problems, including damage to DNA and various metabolic processes,” says Jennifer Hanes M.S., RDN, LD. For colorectal cancer, specifically, inflammation creates an environment that supports the development of malignant cells and the growth of tumors.
New research shows that emphasizing anti-inflammatory foods and limiting pro-inflammatory foods (like processed red meat) may help lower the risk of colorectal cancer. “Foods that have anti-inflammatory effects tend to be high in antioxidants, fiber and unsaturated fats,” says Hanes. To reduce your risk of colorectal cancer, dietitians recommend enjoying these six potent anti-inflammatory foods.
Legumes
Beans, lentils and soy are rich in fiber, which helps prevent constipation and supports the growth of beneficial bacteria in the colon, Hanes explains. In one study, consuming two or more servings of legumes per week was associated with a 32% lower risk of colorectal cancer compared to those who ate none.
This benefit from beans may be linked to their high levels of fermentable fiber and resistant starch, which reach the colon mostly undigested. There, bacteria convert the fibers into short-chain fatty acids that reduce inflammation and oxidative stress.
Walnuts
“Nuts contain fiber, but they also contain unsaturated fats, magnesium, zinc and phytochemicals that reduce inflammation,” says Hanes. And while you can’t go wrong with most nut varieties, the specific blend of phenolic compounds found in walnuts may have extra benefits for colorectal cancer. Researchers have found that walnut phenolic extract may suppress cancer cell growth, reduce markers linked to tumor development, and even shorten telomere length to slow the spread of cancer cells.
Sardines
When compared to fresh fish, research shows that canned varieties may be just as protective against colorectal cancer. In one large study, eating canned fish at least twice a week was linked to a lower risk of colorectal cancer compared to those who ate less than one serving each week.
Researchers believe the cancer-fighting benefits come from omega-3 fatty acids, selenium, and other nutrients preserved during the canning process, and possibly even from the olive oil that many canned fish are preserved in. “High in omega-3 fats, oily fish reduce inflammation and increase flexibility in cells and blood vessels,” says Hanes.
Dark Leafy Greens
Eating more dark leafy greens like kale, spinach and chard could help offset some of the damaging effects of red meat consumption, a habit that may increase your risk of colorectal cancer by up to 15 percent.
“By supplying both antioxidants and fiber, greens help put out inflammatory ‘sparks’ and strengthen the gut lining,” says Madison Reeder, RD. In one small, preliminary study, people at higher risk for colorectal cancer (due to high BMI and red meat intake) had lower levels of a significant DNA damage biomarker and serum tumor necrosis factor-α after eating one cup of green leafy vegetables per day for four weeks. While the results are promising, this was a small study and the first of its kind; therefore, further research is needed.
Berries
“The bright reds and blues in berries come from anthocyanins, which are pigments with powerful anti-inflammatory and antioxidant effects,” says Reeder, adding that “a daily cup of berries with your breakfast or snacks gives your body regular doses of these protective phytochemicals, which may help interrupt the chain reaction of inflammation at its origin.”
A small study found that berries may help minimize the effects of a diet high in red and processed meat by boosting protective nutrients while limiting harmful changes to the gut. Researchers also found that berry intake reduced the viability of colon cancer cells, suggesting a protective role against colorectal cancer.
Flaxseed
Flaxseeds may be small, but they’re a powerful addition to an anti-inflammatory diet. Not only does flaxseed contain compounds like fiber, which improve digestion and reduce the risk of colon cancer, but it’s also a good source of lignans, a polyphenol with potent anti-cancer properties. To reduce inflammation, flaxseeds are rich in the unsaturated fatty acid alpha-linolenic acid, which acts as a precursor to eicosanoids that help to mediate inflammation in the body.
If you’re eating flaxseeds, make sure to either chew whole flaxseeds carefully or eat them ground, as swallowing them whole prevents your body from absorbing the powerful nutrients they supply.
Other Strategies to Help Reduce Colorectal Cancer Risk
- Eat a fiber-rich diet: “Vegetables, fruits, beans, and whole grains fuel gut health and lower inflammation,” says Reeder. Not only do fiber-rich whole foods promote regular bowel movements, but they’re rich in potent antioxidants and bioactive compounds with anti-cancer effects and are associated with a reduced risk of multiple types of cancer, including colorectal, breast, prostate and pancreatic cancer, among others.
- Stay active: Exercise disrupts several pathways required for colorectal cancer development and growth, making it a helpful tool in prevention.
- Keep an eye on symptoms: It may be easy to blow off symptoms when you’re young and otherwise healthy, but with colorectal cancer occurring at an increasing rate in younger adults, addressing symptoms early is key. “Pay attention to changes in digestion or bowel habits, blood in the stool, persistent abdominal pain, or unexplained weight loss, and share them with a healthcare provider,” urges Reeder.
- Don’t put off screening: Numerous national health organizations recommend screening for colorectal cancer starting at age 45. When caught early, the survival rates of colorectal cancer are over 90%, but decline to just over 16% if it’s already had a chance to spread.
Anti-Inflammatory Meal Plan to Try
7-Day Anti-Inflammatory Meal Plan for Beginners, Created by a Dietitian
Our Expert Take
Colorectal cancer rates are rising in younger adults, which makes prevention more important than ever, especially after age 45. Filling your plate with anti-inflammatory foods like legumes, walnuts, sardines, leafy greens, berries and flaxseeds supports gut health and lowers inflammation in ways that may reduce your risk of colorectal cancer. Pairing these foods with regular physical activity, staying up-to-date with screenings, and being mindful of symptoms can help reduce your risk of colorectal cancer and improve outcomes with early detection.
