Colon cancer is a serious condition that affects millions of people all over the world. According to the American Cancer Society, it is the third most common cancer in both men and women.

The good news is that there are things you can do to lower your risk of developing colon cancer, such as making changes to your diet. Here are some diet changes that can help reduce your risk of colon cancer:.

Eat More Fiber

Fiber is an important part of a healthy diet. It helps keep your digestive system working properly and can help prevent constipation. Studies have also shown that a high-fiber diet can help reduce your risk of colon cancer.

Foods that are high in fiber include:.

Whole grains, such as brown rice, quinoa, and whole wheat bread
Fruits and vegetables, such as apples, berries, broccoli, and carrots
Legumes, such as beans, lentils, and peas

Cut Back on Red and Processed Meats

Red and processed meats have been linked to an increased risk of colon cancer. Processed meats, such as bacon, sausage, and hot dogs, are particularly harmful. If you eat meat, try to limit your consumption of red meat to no more than 18 ounces per week.

Instead, choose leaner cuts of meat, such as chicken or turkey, and try to incorporate more plant-based proteins into your diet, such as beans and tofu.

Get Enough Calcium and Vitamin D

Calcium and vitamin D are essential nutrients for strong, healthy bones. They may also help reduce your risk of colon cancer. Good sources of calcium include dairy products, dark leafy greens, and fortified foods, such as cereal and orange juice.

Good sources of vitamin D include fatty fish, eggs, and fortified foods, such as milk and cereal.

Limit Your Alcohol Intake

Alcohol has been linked to an increased risk of colon cancer. If you choose to drink, limit your intake to no more than one drink per day for women and two drinks per day for men.

One drink is equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.

Avoid Sugary Drinks and Snacks

Consuming large amounts of sugar has been linked to an increased risk of colon cancer. Instead of sugary drinks and snacks, try to incorporate more fruits and vegetables into your diet.

If you need to sweeten your food or beverages, consider using natural sweeteners, such as honey or maple syrup, in moderation.

Choose Healthy Fats

Not all fats are created equal. Trans fats, which are found in many processed foods, have been linked to an increased risk of colon cancer. Instead, try to choose healthy fats, such as those found in olive oil, nuts, and fatty fish.

Add Cruciferous Vegetables to Your Diet

Cruciferous vegetables, such as broccoli, cauliflower, and kale, contain compounds that may help reduce your risk of colon cancer. Try to add these vegetables to your diet at least once a week.

Stay Hydrated

Drinking enough water is important for good health. It can also help reduce your risk of colon cancer by keeping your digestive system working properly. Aim to drink at least eight glasses of water a day.

Stay Active

Regular exercise is essential for good health. It may also help reduce your risk of colon cancer. Aim to get at least 30 minutes of moderate exercise, such as brisk walking or cycling, most days of the week.

Stop Smoking

Smoking has been linked to an increased risk of many types of cancer, including colon cancer. If you smoke, quitting is one of the best things you can do for your health.