5 Nutrition and Lifestyle Habits to Reduce Your Risk of Bowel Cancer

June is Bowel Cancer Awareness Month, an important time to raise awareness of one of Australia’s most common and preventable cancers. Did you know that bowel cancer is the fourth most commonly diagnosed cancer in Australia and the second leading cause of cancer-related death?

The good news? Your daily habits can make a real difference.

According to Bowel Cancer Australia, up to 61% of bowel cancer cases can be prevented through healthy lifestyle changes and regular screening.

Here are 5 evidence-backed ways to reduce your bowel cancer risk:

1. Maintain a Healthy Body Weight

Being above a healthy body weight is linked to various cancers, including bowel cancer. You can maintain a healthy body weight by eating a balanced diet and doing regular physical activity. If you would like further nutrition support, this is where our dietitians come in!

2. Eat More Wholegrains, Dietary Fibre and Dairy

A fibre-rich diet supports a healthy digestive system and can help lower bowel cancer risk. We recommend aiming for:

  • Four or more serves of wholegrain foods (such as brown rice, wholemeal pasta or wholegrain bread) every day

  • Five serves of vegetables and two serves of fruit every day

Dairy foods like milk, yoghurt and cheese have also been associated with a reduced risk. If you avoid dairy, choose calcium-rich alternatives or talk to one of our dietitians about supplementation.

3. Limit Red and Processed Meats

Eating high amounts of red meat (beef, lamb, pork) and processed meats (ham, bacon, sausages, salami) is linked with a higher risk of bowel cancer. If you eat red meat, try to limit it to no more than three serves (350–500g cooked weight) per week, and keep processed meats to a minimum.

4. Be Physically Active

Regular movement not only helps maintain a healthy body weight but also offers independent protective benefits for bowel health. Aim for at least 30 minutes of activity every day — this could be walking, swimming, cycling, or even doing housework or gardening. Every little bit adds up. The key is to sit less and move more.

5. Reduce Alcohol and Quit Smoking

Even small amounts of alcohol can increase your cancer risk. The more you drink, the higher the risk, especially beyond two standard drinks per day. Cutting back makes a meaningful difference.

Smoking is another major risk factor. Smokers may have up to double the risk of dying from bowel cancer. Quitting is one of the most powerful things you can do for your long-term health.

Know the Symptoms

While prevention is important, early detection can save lives. Be aware of the signs, and don’t ignore symptoms that persist for two weeks or more:

  • Blood in your poo or rectal bleeding

  • Persistent changes in bowel habits, such as diarrhoea, constipation, or increased frequency

  • Changes in the shape or appearance of poo, such as narrower stools or mucus

  • Unexplained weight loss

  • Gas, pain, bloating, or abdominal discomfort

  • Unexplained anaemia, often leading to fatigue or weakness

  • A feeling that your bowel hasn’t emptied completely

  • Pain or a lump in the anus or rectum

If you are experiencing any of these symptoms, please consult your GP. When diagnosed early, up to 99% of bowel cancer cases can be successfully treated.

If you would like personalised nutrition support, our dietitians are here to help. To book an appointment, visit the link below or call us on 07 4566 0765.

Leah Stjernqvist