Diet

You can reduce your risk of bowel cancer by taking some simple steps to improve your diet. This page provides information on how to have a healthy balanced diet. 

If you have had treatment for bowel cancer, you may find our booklet Eating Well useful.

Eating well 

Eating healthily helps your digestive system work well and can reduce your risk of bowel cancer.

Here are some tips to eating a healthy and balanced diet: 

• Eat at least five portions of vegetables and fruit every day 

• Choose wholegrain varieties of bread, rice and pasta 

• Eat more pulses, such as beans and lentils 

• Eat some fish, chicken, eggs and tofu, but limit red meat and avoid processed meat 

• Drink some milk and eat other dairy foods, but choose low sugar and fat options 

• Choose unsaturated oils and spreads instead of butter, and use in small amounts 

• Avoid food and drinks high in fat or sugar, such as sweets, cakes, crisps and fizzy drinks 

The NHS Eatwell Guide shows you how much of your diet should come from each food group. This includes everything you eat during the day, including snacks and drinks.

Fibre 

Fibre keeps everything moving easily through your digestive system. It’s an important part of a healthy diet and helps reduce your risk of bowel cancer.  

There are two types of fibre: 

1. Insoluble fibre bulks up poo and helps it move through the gut more quickly. This may help prevent constipation. Good sources of insoluble fibre include wholegrains such as brown rice, wheat and spelt as well as nuts, seeds, potatoes in skins and dried figs. 

1. Soluble fibre dissolves in water and forms a gel in the gut. This helps to keep poo soft, making it easier to pass. It can also help lower your cholesterol. Good sources of soluble fibre include oats, barley, beans, peas, lentils, chickpeas, apples and carrots. 

 It’s recommended that adults aim to eat around 30g of fibre each day. 

If you want to increase the amount of fibre in your diet, do it gradually to avoid wind, bloating and stomach cramps. If you have a health condition that affects your digestive system, for example irritable bowel syndrome (IBS) or Crohn’s disease, check with your healthcare team before making any changes to your diet.  

Here are some suggestions of how you can increase the amount of fibre in your diet:

• A healthy breakfast containing fibre is a good way to start the day. For example, porridge, wholegrain cereals, or wholegrain toast with a sliced banana  
• Beans and pulses such as baked beans, lentils, chickpeas, kidney beans and peas (including frozen peas) are good sources of fibre as well as protein. Try using these in soups, stews, curries and salads for lunch or dinner  
• Choose wholegrain varieties of foods, for example brown rice, bread and pasta instead of white varieties 
• Vegetables, fruit, nuts and seeds are also good sources of fibre. Try apples, berries, apricots, figs, pumpkin and sunflower seeds, carrots, broccoli, parsnips and potatoes in skins
  
  

Keep hydrated 

Fibre attracts water, so it’s important to drink plenty of fluids to stop dehydration. Aim to drink 6 to 8 glasses (1.6-2 litres) of fluid every day. Water and low-fat milk are great choices. 

Avoid sugary drinks such as cola, lemonade, fruit squash with added sugar and fruit juices. Limit fruit juice to one small glass (150ml) of fruit juice per day. 

Getting your 5 A Day 

As well as containing fibre, vegetables and fruit may also help to protect against bowel cancer because they contain antioxidants. Antioxidants are substances that help to delay or stop cell damage. 

Eating five portions of vegetables and fruit a day forms part of a healthy, balanced diet. Here are some ideas to help you get your 5 A Day:  

Breakfast  

• Add a banana, or any other fruit you like, to your cereal or porridge 

Lunch  

• Try making a vegetable soup. Most vegetables work well, and it’s a good way to use up any leftovers in your fridge 
• Include sliced cucumber and tomato in your sandwiches 

Dinner

• Include some chopped up carrots and peppers in your pasta sauce 
• Add a side salad to any meal 

Frozen, juiced, canned and dried fruit and vegetables all count towards your 5 A Day. Beans, peas and lentils all count too and are a key part of a balanced diet. 

Fruit and vegetables can also make great snacks. A portion of fruit or vegetables is 80g. Here are some examples of one portion: 

• three celery sticks 
• seven cherry tomatoes 
• seven strawberries 
• an apple, orange or banana 
• three dried prunes
  
  

Protein 

We need protein in our diet to help our body repair cells and make new ones. Good sources of protein include chicken, fish, eggs, peas, beans, tofu and lentils.   

Milk and dairy products are also good sources of protein and form part of a healthy diet. Low-fat options, such as skimmed or semi-skimmed milk, rather than full fat varieties, will help you to keep a healthy weight.  

Red meat is also a good source of protein, however evidence shows that eating lots of it can increase your risk of bowel cancer. This includes beef, pork, lamb and goat.   

If you eat red meat, try to cut down to 70g or less of red meat (cooked weight) each day to reduce your risk. If you eat more than 70g one day, try to eat less on the next day, or have a meat free day that week. 

How much is that?  

• One portion of spaghetti bolognese contains about 140g of red meat and one medium pork chop is about 90g of red meat. Try using chickpeas or beans to replace some or all the meat in bolognese or chili con carne recipes. As well as being a great source of protein, they are high in fibre too. 

Research shows that eating processed meats is linked to an increase in the risk of developing bowel cancer. These are meats that have been preserved by smoking, curing, salting or adding preservatives. This includes bacon, ham, salami and sausages. It’s best to avoid eating processed meats as much as possible. 

Find out more at nhs.uk/live-well.

Updated August 2024