Preventing bowel cancer

We estimate that around 45% of bowel cancer cases in the UK could be prevented if we all made changes to our diets such as eating more wholegrains, and eating less red and no processed meat. Other changes – such as cutting down on your alcohol intake, increasing how much activity you do, and being a healthy weight – also reduce the risk of many other diseases, such as type 2 diabetes and heart disease.

Food that has been found to help reduce your cancer risk include:

• Wholegrains
• Beans, legumes and pulses
• Fruit and vegetables
• Fish

Making these foods a big part of your daily diet is not only important for your general health, but also means that you’re making bowel cancer less likely.

Replacing red and processed meat with chicken, fish, eggs, pulses and soya-based food like tempeh and tofu is a great way to help reduce your risk of bowel cancer.

We also recommend a variety of different-coloured fruit and vegetables. They’re an essential part of a healthy, balanced diet and can help maintain a healthy weight, which is important for helping to prevent bowel cancer as well as many other chronic diseases.

It’s possible that eating plenty of fish could also reduce your risk, but more research is needed before we can say for definite.

Moderately intense physical activity, such as brisk walking, can help reduce your risk of cancer of the colon, a part of the bowel. Our research has found that people who are more physically active have a decreased risk compared with those who do very little.

For cancer prevention generally, people should aim to do at least 150 minutes of moderate-intensity physical activity every week.

> More on physical activity and cancer

For cancer prevention we advise against taking supplements. However, there are certain supplements that are recommended.

The UK Department of Health advises that people should consider taking a daily supplement containing 10 micrograms of vitamin D in autumn and winter to protect bones and muscle health. During the spring and summer, most people should be able to make all the vitamin D they need from sunlight but remember to take safety precautions such as applying SPF 30 or above sunscreen at least 15 minutes before entering the sun.