When the topic of colon cancer prevention comes up, colorectal screening methods are the main focus. Rightly so, given that colonoscopies are the gold standard to find precancerous polyps before they develop into cancer.

But what you eat can also help lower your odds of developing colon cancer. Nutrition plays a critical role in colon cancer prevention and recurrence. The foods and drinks you consume arm your body with the nutrients it needs to maintain good colon health.

In addition to promoting overall gut health, a nutritious diet also helps reduce inflammation and maintain a healthy body weight, both of which have been shown to reduce cancer risk. According to the International Agency for Research on Cancer, people with obesity are 1.3 times more likely to develop colorectal cancer.

"I counsel patients about weight loss and keeping their body mass index (BMI) in the healthy range — from 18.5 to 24," says Dr. Anaum Maqsood, a gastrointestinal medical oncologist at Houston Methodist. "Even losing 10% to 15% of excess body weight reduces the risk of developing cancer."

It can feel difficult to make changes to your diet. But you don't have to change everything overnight. Start with a few small changes that seem achievable and make more adjustments as you go. Before you know it, you'll find yourself eating and drinking healthier, all the while lowering your colorectal cancer risk.

Make smart food choices to reduce your colon cancer risk

There are hundreds of diets and diet trends that claim to prevent or reduce your risk for any number of health conditions. But not all of them have scientific evidence to back up what they promise.

"The Mediterranean diet is probably the most closely linked to what we typically recommend for patients to prevent colon cancer," says Dr. Maqsood. "This nutrition lifestyle emphasizes plant-based foods and healthy fats, and limits red meat, sweets and refined grains."

The American Cancer Society's diet guidelines reminds people that no one food or food group will reduce your cancer risk. Instead, a well-balanced eating pattern that includes healthy foods and limits others is best.

Foods to choose

A well-balanced diet emphasizes:

• Whole grains and beans – These foods (which include quinoa, oats, wild rice, lentils, and pinto, black and kidney beans) are high in fiber and protective against colorectal cancer.
• Dairy – The American Institute for Cancer Research says there is strong evidence that the consumption of dairy can decrease the risk of colon cancer.
• Vegetables and fruits – Fruits and veggies contain many beneficial nutrients, including fiber, vitamins, minerals, antioxidants and other phytochemicals. It's best to eat whole fruit and vegetables and limit or avoid juices to get enough fiber and avoid added sugar. (Related: Are Juice Cleanses Actually Good for You?)
• Lean proteins – This includes chicken and fish or plant-based protein options, such as beans, lentils, tofu, quinoa and chickpeas.
• Water – Swap water for soda and try to drink eight glasses a day to stay properly hydrated.
• Healthy fats – Studies indicate consuming more monounsaturated fats such as avocado, seeds, nuts and olive oil may protect against cancer due to their antioxidants and anti-inflammatory properties.

One important change you can make in your diet is to limit your amount of processed foods, such as packed convenience foods and snacks, smoked meats and lunch meat. Processed foods can include whole foods that have had salt, sugar or fat added to them and whole foods that have been turned into a new food item after extracting their ingredients into individual components.

Some highly processed foods have been linked to increased risk of certain cancers, including colon cancer, in part because they cause weight gain and inflammation.

"Decreasing inflammation in the body by eating foods that are more natural and less processed helps to lower our cancer risk," Dr. Maqsood says. "What I like to recommend is to make your dinners from scratch from fresh produce."

Foods to reduce

While no foods are completely off limits, aim to minimize:

• Red meat – This doesn't just mean beef. It includes pork, venison and bison. It's recommended that people consume 18 or fewer ounces of red meat weekly.
• Processed meats – These meats include lunch meat, bacon, sausage and hot dogs. The International Agency for Research on Cancer designates processed meat as "carcinogenic" — meaning it has the potential to cause cancer. (Related: Should You Put That Hot Dog Down?)
• Sugary sweets and beverages – Diets high in added sugars are often linked with excess body fat, which can increase cancer risk.
• Alcohol: Alcohol turns into cancer-causing compounds in the body, which can damage the cell lining of the colon. If you choose to drink, limit consumption to one drink (12-ounce beer, 5-ounce wine or 1.5-ounce liquor) per day.
• Tobacco – While not food, it's important to also avoid tobacco. The chemicals in tobacco smoke are carcinogenic, which can cause genetic changes in cells all over the body, including the colon and rectum.

Keep moving to maintain a healthy weight

Along with changing your diet, getting exercise can be especially impactful to prevent colon cancer. Adding exercise to your daily routine helps increase your metabolism and build muscle, both of which help burn calories and control weight.

"Colon and breast cancers are the only two cancers in which maintaining a healthy BMI and getting 30 minutes a day of physical activity five times a week has been shown to decrease the risk of developing that cancer," says Dr. Maqsood.

Talk to your doctor before starting an exercise routine to make sure you aren't setting yourself up for an injury.

"You don't have to go start doing CrossFit or train for a marathon," says Dr. Maqsood. "Just going for a walk or a bike ride for 30 minutes five days a week is helpful."

Every activity counts, from cardio workouts to gardening to taking the stairs instead of the elevator. The important thing is to find a routine that is enjoyable and sustainable for you.

Eating a healthy, well-balanced diet and getting regular exercise to maintain a healthy weight is an important step in helping to prevent colon cancer, or to prevent a recurrence of it. But neither replaces the need for regular colorectal screenings. (Related: When to Get a Colonoscopy)

Talk with your doctor about your recommended screening cadence and any changes you notice in your body. Every step brings you closer to a life without colon cancer.