It is no secret that diet and lifestyle factors have a significant impact on our long-term health.

Certain foods and dietary habits have been linked to an increased risk of cancer, particularly colon cancer – a type of cancer that affects the large intestine (colon) and rectum. Fortunately, there are several dietary changes you can make to lower your risk of colon cancer by up to 52%. Here are some of the most effective dietary strategies:.

1. Increase Your Fiber Intake

Fiber is an important nutrient that plays a crucial role in maintaining digestive health. According to research, a diet high in fiber can lower the risk of colon cancer by up to 40%.

This is because fiber helps to regulate bowel movement, which reduces the amount of time harmful substances stay in contact with the colon lining. Aim to consume at least 25 to 30 grams of fiber daily, which can be found in whole grains, fruits, vegetables, beans, and legumes.

2. Limit Your Red and Processed Meat Intake

Red and processed meats have been linked to an increased risk of colon cancer. According to a study, consuming more than 18 ounces of red meat and processed meat per week can increase the risk of colon cancer by up to 27%.

To reduce your risk, limit your intake of red meat to no more than 3 servings per week (each serving should be about the size of a deck of cards). Likewise, reduce your intake of processed meat, such as bacon, sausage, and deli meats, to no more than 2 servings per week.

3. Eat More Fruits and Vegetables

Fruits and vegetables are rich in antioxidants and other cancer-fighting compounds that help to protect against colon cancer. According to a study, consuming 5 servings of fruits and vegetables per day can lower the risk of colon cancer by up to 24%.

Aim to eat a variety of colorful fruits and vegetables, including leafy greens, berries, citrus fruits, carrots, and sweet potatoes.

4. Choose Whole Grains Over Refined Grains

Refined grains, such as white bread, white rice, and pasta, have been stripped of their fiber and other nutrients. In contrast, whole grains are high in fiber and other nutrients that help to protect against colon cancer.

According to research, consuming 3 servings of whole grains per day can lower the risk of colon cancer by up to 17%. Choose whole grain bread, brown rice, and quinoa over refined grains.

5. Drink Less Alcohol

Alcohol consumption has been linked to an increased risk of colon cancer. According to a study, consuming more than 3 drinks per day can increase the risk of colon cancer by up to 52%.

To reduce your risk, limit your alcohol intake to no more than one drink per day for women and two drinks per day for men.

6. Don’t Smoke

Smoking is a risk factor for several types of cancer, including colon cancer. According to a study, smokers are 30% more likely to develop colon cancer than non-smokers. If you smoke, consider quitting or seek help to quit.

7. Increase Your Intake of Calcium and Vitamin D

Calcium and vitamin D are two important nutrients that help to protect against colon cancer.

According to research, consuming 1200 milligrams of calcium and 1000 international units (IUs) of vitamin D daily can lower the risk of colon cancer by up to 25%. You can get calcium from dairy products, leafy greens, and fortified foods. Vitamin D can be obtained from sunlight, fatty fish, and fortified foods.

8. Maintain a Healthy Weight

Being overweight or obese is a risk factor for colon cancer. According to research, maintaining a healthy weight can lower the risk of colon cancer by up to 22%.

To maintain a healthy weight, aim to consume a balanced diet that is rich in fruits, vegetables, whole grains, and lean protein. Additionally, aim to get at least 150 minutes of physical activity per week.

9. Get Screened for Colon Cancer

Getting screened for colon cancer is important for early detection and treatment. Most people should start getting screened at age 50, or earlier if they have risk factors for colon cancer.

There are several screening options available, including colonoscopy, stool tests, and virtual colonoscopy. If you are at risk for colon cancer, talk to your doctor about the best screening options for you.

10. Stay Hydrated

Drinking enough water is important for maintaining digestive health and reducing the risk of colon cancer. According to research, consuming at least 5 glasses of water per day can lower the risk of colon cancer by up to 45%.

Aim to drink at least 8 glasses of water per day, and more if you are physically active or live in a hot climate.