Colon Cancer Prevention: Diet, Lifestyle, and Early Screening Tips for Canadians
Last update : 11 Sep 2025
With our busy and sedentary lifestyles, we overlook the risk of colon cancer. Colorectal cancer is the 4th most commonly diagnosed cancer in Canada in 2024. With more awareness of cancer and preventive measures, its risk can be lowered.
Did you know that approximately 69 Canadians are likely to be diagnosed with colon cancer every day?You may not know the exact steps to prevent colon cancer, but the measures are simple and effective. With regular exercise, healthy bodyweight, limitation on alcohol, and a few other measures to be on the safe side.
Moreover, regular screening to identify the risk of colon cancer will also keep you on the safe side. If you consult a doctor, they might also suggest a healthy diet for you.
Before we understand how to prevent colon cancer, let’s understand what colon cancer is in detail.
What is Colon Cancer?
The colon is the last and the longest part of our digestive system. When unnatural growth of cells is noticed in the colon, it is referred to as colon cancer. Though colon cancer is mainly seen among older adults (50+ years of age), it can occur in anyone of any age group. In fact, it’s on the rise among people younger than 50, though the reason is still unclear.
The cells in the colon grows in a way that is not natural which are seen as small clumps of cells or polyps. Though not all polyps are cancerous, some polyps may become the cause of colon cancer.
Doctors and researchers are not certain about the reason why one gets colon cancer. But they have identified some risk factors that might increase the risk of getting colon cancer. It may include genetics, smoking, alcohol abuse, and others.
Diet & Nutrition for Colon Health
The risk of colon cancer increases or decreases depending on the type of diet you consume. There seems to be a link between the Western diet and the risk of colorectal cancer, particularly in the rectal and distal colon cancers. The Western diet contains low fiber and a high amount of fats and calories.
However, research in this area has had mixed results. Still, it is better to be on the safe side and consume foods that are high in fiber.
With your regular foods, consume whole grains, leafy green vegetables, fruits, and other healthy foods. At the same time, reduce eating red or processed meat.
In terms of fat consumption, the research in this area also shows mixed results. Some studies have found a connection between colon cancer and fat intake, while some studies have found no connection.
| Food Group | Examples | Key Nutrients | How They Help to Prevent Colon Cancer |
| High-Fiber Foods | Whole grains (oats, brown rice, quinoa), lentils, beans, chickpeas | Dietary fiber | Promotes healthy bowel movements, reduces time waste stays in colon, lowers carcinogen exposure. |
Cruciferous Vegetables | Broccoli, cauliflower, cabbage, kale, Brussels sprouts | Sulforaphane, indoles, fiber | Detoxify harmful compounds, protect DNA, reduce inflammation in colon lining. |
| Leafy Greens | Spinach, lettuce, arugula, collard greens | Folate, antioxidants | Folate repairs DNA and reduces abnormal cell growth in colon tissue. |
| Colorful Fruits & Berries | Blueberries, strawberries, oranges, grapes, apples | Polyphenols, vitamin C, antioxidants | Neutralize free radicals, reduce oxidative stress, protect against DNA mutations. |
| Healthy Fats | Olive oil, avocados, nuts, seeds, fatty fish (salmon, sardines) | Omega-3s, monounsaturated fats | Reduce chronic inflammation linked to colon cancer risk. |
Fermented Foods | Yogurt with probiotics, kefir, kimchi, sauerkraut | Probiotics, lactic acid bacteria | Promote healthy gut microbiome balance, support immune system, reduce harmful bacteria. |
| Allium Vegetables | Garlic, onions, leeks, shallots | Allicin, organosulfur compounds | Anti-inflammatory, promote apoptosis (death of cancer cells), reduce tumor growth. |
| Legumes & Soy | Black beans, lentils, tofu, edamame | Isoflavones, resistant starch, fiber | Reduce insulin resistance, lower estrogen-linked risks, and improve gut health. |
Green Tea | Brewed green tea | Catechins (EGCG) | Powerful antioxidants that inhibit cancer cell growth and angiogenesis (blood supply to tumors). |
Turmeric & Spices | Turmeric (curcumin), ginger | Curcumin, gingerol | Anti-inflammatory, blocks pathways of cancer cell proliferation. |
Table:1 Foods that Support Colon Health and Reduces CRC Risk
Lifestyle Choices That Reduce Risk
To be on the safe side, you should follow a specific lifestyle. For example, you have to consider doing regular exercise for at least 30 minutes a day. If you have been inactive for a long time, you should start lightly and gradually increase the exercise intensity.
With regular exercise, you can keep a tab on your weight. With normal weight of your body, you can reduce your chances of getting colon cancer.
If you are starting to exercise for the first time, it is better to ask a professional for guidance. You would do better with professional advice from a certified fitness coach. Also, you can go to a dietitian to get a healthy diet chart and maintain a healthy body weight.
The Role of Genetics & Family History
The risk of colon cancer is also associated with your genes. If you have a family history of colon cancer, you might be at risk of getting colon cancer.
The mutation in the DNA inside your cells cause cancer. So, it is one of the reasons for getting colon cancer. There are two types of genes inside our cells that are responsible for cancer.
One is oncogenes that help cells grow and stay alive. And the second one is tumor suppressor genes that control the cells’ division and tell them to die at the right time.
When a DNA mutation happens, it might turn off suppressor genes or activate oncogenes.
If you go for a colon cancer consultation to a doctor, you must reveal the cases of colon cancer in your family. The doctor may prescribe a specific treatment plan to prevent colon cancer.
To detect early signs of colon cancer, consider visiting a private colonoscopy clinic .
Here is a succinct look at the risk factors for colorectal cancer.
| Category | Risk Factor | Why It Increases Risk | Examples |
| Genetic Factors | Family history of colorectal cancer | Shared genes and lifestyle factors raise risk | Especially if first-degree relatives (parents, siblings) are affected |
| Inherited syndromes | Genetic mutations predispose to cancer | Familial Adenomatous Polyposis (FAP), Lynch syndrome (HNPCC) | |
| Personal history of polyps | Some polyps can become cancerous over time | Higher risk if adenomatous or multiple polyps present | |
| Age-Related Factors | Age 50+ (or 45+ in some guidelines) | Risk rises as cells accumulate mutations with age | Screening typically recommended starting at 45 |
| Longer life expectancy | More years for mutations to develop | Older populations have higher incidence | |
| Health-Related Factors | Inflammatory bowel diseases | Chronic inflammation damages colon lining | Ulcerative colitis, Crohn’s disease |
| Type 2 diabetes & insulin resistance | High insulin and glucose promote cancer growth | Linked with obesity and poor diet | |
| Obesity & sedentary lifestyle | Alters hormones, increases inflammation | Central (abdominal) obesity is a key risk | |
| Diet high in red/processed meat | Carcinogens formed during cooking/processing | Sausages, bacon, grilled or smoked meats | |
| Excess alcohol & smoking | DNA damage and chronic inflammation | Both linked to multiple cancers | |
| Low-fiber diet | Slower bowel transit time, less protection | Lack of whole grains, fruits, and vegetables |
Table:2 Genetics, Age, and Health-related Risks for Colon Cancer
Undergo Regular Screening
Colonoscopy clinics (clinique colonoscopie) offer reliable services to detect colon cancer at the early stages. Colonoscopy is a medical examination that looks for the signs of polyp growth in your intestine.
A flexible tube and a lighted camera attached to the front of the tube are inserted into your body. The colonoscopy (coloscopie) involves inserting the tube through your anus and into the colon. From the live image of your colon, doctors analyse and determine if there are any abnormalities in your colon. It also helps doctors see if there are any early signs of colon cancer in your body.
Alternatively, you can also get your stool tested to check for the signs of cancer. The Fecal Immunochemical Test (FIT) looks for blood in the stool that might have come from the lower intestines.
If you have trouble getting a colonoscopy done to check the signs of colon cancer, you can get the FIT done. The test is non-invasive and does not have any restrictions on food and vitamin supplements. As the diet will have no impact on the test result.
Global Trends & Awareness
As colon cancer is increasing around the world, people are becoming more aware of the issue. To increase awareness of colon cancer among the common people, Canada observes colon cancer awareness in the month of March every year.
If you live in Montreal, you might have seen that private clinics and diagnostic centres run awareness programmes to make people aware of the danger of colon cancer. People are becoming more aware that regular screening and lifestyle changes are more important to prevent colon cancer.
There is a global initiative to make people aware of colon cancer and to take preventive measures.
For example, in the USA, the UCLA Health Colorectal Cancer Awareness Campaign started in 2019. The Campaign was the first of its kind initiated by UCLA.
The programme is targeted to increase awareness of colon cancer among people who are not in close contact with the health services in the Los Angeles area.
Moreover, public awareness events, dressing in blue, community lectures, and other programmes were adopted by the university to improve the colorectal awareness programme.
If you live in Montreal, book a private colonoscopy today to protect your health and detect early signs of colon cancer.
Summary Recap
Colon cancer can be for different reasons. If you have a family history of colon cancer, you should be under regular screening to detect the signs of colon cancer. If you live in Montreal, look for a clinic that offers a colonoscopy in Montreal. It will help detect any early signs of colon cancer in your body.
Also, you should follow a healthy diet plan and lifestyle to avoid the risk of colon cancer. Regular exercise and, healthy diet are a good way to avoid colon cancer.