Simple dietary changes can significantly impact your risk of colon cancer, now one of the fastest-rising cancers among young and middle-aged adults. Gastroenterologists emphasize prevention through consistent, small adjustments to your daily habits. Here are eight foods that science suggests can help fight colon cancer risk:

1. Whole Grains: Packed with fiber and nutrients like magnesium, whole grains help speed waste through your colon, reducing the contact time between carcinogens and your colon cells. Gut bacteria ferment the fiber into butyrate, a short-chain fatty acid that protects colon cells from damage and tumor formation. Aim for 90 grams daily from sources like oatmeal, whole wheat bread, brown rice, barley and oats.

2. Broccoli and Cruciferous Vegetables: Broccoli, cabbage, kale, and Brussels sprouts contain sulforaphane, a compound released when chewed that activates detox enzymes, kills abnormal cells, and blocks inflammation. Studies indicate that regular consumption can lower colon cancer risk by as much as 17%. Just 40 grams daily can offer significant benefits.

3. Legumes: Chickpeas, lentils, and black beans are legumes that ferment into butyrate in your gut, nourishing healthy colon cells and hindering tumor growth. High in fiber and antioxidants, legumes also combat inflammation, addressing underlying factors that trigger cancer progression.

4. Dairy and Calcium-Rich Foods: Milk, yogurt, cheese, tofu, and dark leafy greens can help protect against colon cancer. Calcium binds to bile acids and fatty acids that could otherwise harm colon tissue. Yogurt also introduces probiotics, which balance gut flora for enhanced protection. Higher calcium intake is linked to a lower risk of colon and rectal cancer, especially when paired with vitamin D.

5. Berries: Blueberries, strawberries, raspberries and blackberries are rich in fiber and flavonoids, which aid digestion and reduce inflammation. Some research indicates that black raspberries may even help prevent precancerous changes in the colon.

6. Fatty Fish: Salmon, sardines, and mackerel are rich in omega-3 fatty acids, known for their anti-inflammatory properties. While findings aren't entirely consistent, observational studies suggest a link between higher fish intake and a reduced risk of colorectal cancer.

7. Colorful Fruits and Vegetables: Fruits and vegetables contain phytochemicals that may inhibit the growth of cancer cells and combat inflammation. Broccoli, cabbage, and vitamin C-rich fruits like oranges are beneficial choices. Fiber-rich fruits such as papaya, banana, pear, and dragonfruit support digestion and provide antioxidants.

8. Coffee: Some studies have linked coffee consumption to lower recurrence and mortality rates in colorectal cancer patients. For instance, a study in the Journal of Clinical Oncology found that stage III colorectal cancer patients who drank at least four cups of coffee daily had a significantly lower risk of cancer recurrence and death compared to non-coffee drinkers.

In addition to incorporating these foods, limiting red and processed meats and avoiding excessive alcohol consumption are also crucial steps in reducing colon cancer risk. A fiber-rich diet supports gut health and acts as a shield against colorectal cancer.