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Gut Check: Colon Cancer Prevention and the Power of Nutrition

Alice Benjamin,

MSN, ACNS-BC, FNP-C

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When was the last time you thought about your colon health?

For many people, the answer is simple. Not often, and usually not until something feels off.

That is part of the problem.

Colon cancer does not always come with early warning signs. It can develop quietly over time, often starting as small, noncancerous polyps that go unnoticed for years. By the time symptoms appear, the disease may already be more advanced. Yet this is one of the few cancers where we have a clear opportunity to intervene early or prevent it altogether.

Public awareness has grown in recent years, especially following the loss of Chadwick Boseman, who privately battled colon cancer, and James Van Der Beek, who died at 48 after a public fight. Their stories highlight an important reality. Colon cancer can affect anyone, and it does not always announce itself early.

The encouraging news is this. With timely screening and simple, consistent lifestyle choices, colon cancer is often preventable.

Screening: The Step That Saves Lives

Most colorectal cancers begin as polyps, small growths in the colon that are not yet cancerous. Over time, some of these polyps can turn into cancer. Screening allows for these growths to be detected and removed before they become dangerous.

According to the American Cancer Society, nearly 159,000 Americans will be diagnosed with colorectal cancer this year. When detected early, the five-year survival rate is about 90 percent.

Screening is recommended starting at age 45 for adults at average risk. For many older adults, continuing screening through age 75 is advised, with decisions beyond that based on overall health and prior screening history.

There are several screening options available:

Colonoscopy every 10 years
Annual stool-based tests such as FIT
Stool DNA testing every 1 to 3 years
CT colonography in select cases

Colonoscopy remains the most comprehensive test because it allows providers to detect and remove polyps during the same procedure. For those who prefer a noninvasive option, stool-based tests can be done at home and are effective when completed consistently.

The most important message is simple. The best screening test is the one you complete.

Nutrition: Protecting Your Colon Every Day

While screening is essential, daily habits also play a powerful role in prevention. Diet, particularly fiber intake, is one of the most impactful factors.

Higher fiber intake is associated with a lower risk of colorectal cancer. Research shows that every 10 grams of fiber added to the daily diet can reduce risk by about 7 percent.

Fiber supports colon health by helping move waste efficiently through the digestive system, reducing the time harmful substances remain in contact with the colon lining, and supporting beneficial gut bacteria.

Despite these benefits, most adults do not consume enough fiber. The recommended intake is about 25 grams per day for women and up to 38 grams for men, depending on age.

Simple ways to increase fiber include:

Choosing whole grains like oats, brown rice and whole wheat bread
Adding beans, lentils or chickpeas to meals
Eating fruits such as apples, pears and berries
Including vegetables like broccoli, spinach and carrots

At the same time, limiting processed meats and reducing red meat intake is important. Diets high in processed meats have been linked to an increased risk of colorectal cancer.

Lifestyle Habits That Support Long-Term Health

Colon health is influenced by more than diet alone. Everyday habits matter.

Regular physical activity helps support digestion and reduce inflammation. Maintaining a healthy weight is also important, as excess body weight is associated with a higher risk of colorectal cancer.

Additional protective steps include:

Limiting alcohol consumption
Avoiding tobacco use
Staying consistent with preventive healthcare visits

These are not drastic changes. They are steady, sustainable habits that support overall health and well-being.

Symptoms That Should Not Be Ignored

One of the challenges with colon cancer is that early stages often do not cause symptoms. This is why screening is so important.

However, certain symptoms should always be evaluated:

Blood in the stool or rectal bleeding
Persistent changes in bowel habits
Unexplained weight loss
Ongoing abdominal discomfort or cramping
Fatigue or weakness

These symptoms may be caused by conditions other than cancer, but they should never be dismissed or delayed in evaluation.

Taking Control of Your Health

Colon cancer prevention is one of the clearest examples of how proactive care can change outcomes.

Screening allows for early detection and prevention. Nutrition and lifestyle choices support colon health every day.

For older adults, this is not just about avoiding illness. It is about maintaining independence, staying active, and preserving quality of life.

If you are due for screening, schedule it. If your diet could use more fiber, start with one small change. If something does not feel right, have it evaluated.

Your health is built on the decisions you make consistently. Protecting your colon is one of the most important investments you can make in your future.

***The information shared in this article is provided for educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment from a qualified healthcare provider. If you are experiencing a medical emergency, please call 911. Always consult your healthcare provider for any medical concerns, and do not delay seeking professional advice based on the content found on this website. AARP is not responsible for the consequences of any decisions or actions taken in reliance upon or as a result of the information provided.***

Courtesy of Alice Benjamin

ABOUT NURSE ALICE BENJAMIN

With over 25 years of healthcare experience, “Nurse Alice” Benjamin, MSN, ACNS-BC, FNP-C is a nationally board-certified family nurse practitioner and clinical nurse specialist. Her expertise spans from critical care and emergency medicine to cardiology and community health.

In addition to her clinical work, Nurse Alice is a respected educator, media health contributor, and public speaker who has collaborated with organizations such as the American Heart Association, AARP, and NBC News. She’s the host of the “Ask Nurse Alice” podcast, an AARP ambassador, and a passionate advocate for making healthcare clear, compassionate, and empowering for everyone.