Colorectal cancer poses a significant health challenge, yet research shows that strategic lifestyle choices can markedly reduce its risk.

In this article, we explore how enhancing dietary fiber intake and maintaining robust gut health serve as key defenses against this disease.

We’ll examine the latest scientific insights and practical strategies—from smart eating habits to the importance of regular screening—that empower individuals to take charge of their health.

Enhance Fiber Intake and Gut Health to Reduce Cancer Risk

While genetics contribute to colorectal cancer risk, lifestyle choices play a pivotal role in prevention.

Key Statistics

• Colorectal cancer is the second most common cancer in South African men, with an estimated lifetime risk of 1 in 76.*

• It is the third most common cancer among South African women, with a lifetime risk of 1 in 124.*
  *National Cancer Registry (NCR) 2022

The Positive Outlook

Adopting healthier habits not only reduces colorectal cancer risk but also improves overall wellbeing. Recommended lifestyle modifications include:

• Embracing a balanced, smart diet

• Engaging in regular physical activity

• Maintaining a healthy weight

• Avoiding smoking and excessive alcohol consumption

The Role of Dietary Fiber
Often dubbed the “seventh nutrient,” dietary fiber is abundant in cereals, grains, vegetables, fruits, legumes, and nuts. A 2025 umbrella review in the Food and Nutrition Research Journal indicates that higher fiber intake correlates with a reduced risk of various cancers, especially those in the digestive, reproductive, and urinary systems. CANSA advises consumers to read food labels carefully and choose products that offer at least 6g of fiber per 100g, with a minimum of 3g coming from natural sources.

Prioritize Gut Health

Effective cancer prevention starts with gut health. Key dietary adjustments include:

• Reducing consumption of red and processed meats

• Staying properly hydrated

• Incorporating probiotic- and prebiotic-rich foods (such as cultured yogurts)

• Ensuring adequate intake of dietary fiber

Pack My Plate Healthy Eating Presentation by Megan Pentz Kluyts

Importance of Regular Screening
Early detection is critical, particularly for those with a family history of colorectal cancer. Since the disease often develops without noticeable symptoms in its early stages, regular screening is essential. Screening methods include:

• Stool tests (e.g., the Faecal Occult Blood test available at R100 from CANSA’s Care Centres)

• Colonoscopy or sigmoidoscopy

Individuals aged 45 and older, or those with a family history of colorectal cancer, should consult their healthcare provider about appropriate screening options. Additionally, be mindful of symptoms such as:

• Changes in bowel habits (diarrhea or constipation)

• Blood in stool or rectal bleeding

• Unexplained weight loss

• Persistent abdominal pain or discomfort

Take Charge of Your Health
A balanced lifestyle, informed dietary choices, and routine screenings are crucial steps in lowering your colorectal cancer risk.

CANSA