Oncologist Highlights Five Practical, Evidence-Based Ways Indians Can Lower Colorectal Cancer Risk

New Delhi | December 17, 2025 Colorectal cancer is being diagnosed more frequently in India, with doctors also noting a worrying rise in cases among younger adults. While this trend is concerning, medical experts stress that colorectal cancer is one of the most preventable forms of cancer if action is taken early. Through healthier food choices, active lifestyles, timely screening and awareness of symptoms, the risk can often be reduced long before cancer develops. Speaking to HT Lifestyle, Dr Seema Jagiasi, medical and haemato-oncologist at MOC Cancer Care Centre, said that most colorectal cancers grow slowly from non-cancerous polyps, giving people a valuable window for prevention. According to her, simple and affordable changes suited to Indian lifestyles can make a significant difference. Diet plays a major role in colon health. Dr Jagiasi emphasised that eating more fibre-rich, plant-based foods helps protect against colorectal cancer. Fruits, vegetables, legumes and whole grains improve digestion and reduce inflammation in the gut. In contrast, diets high in red meat and processed meats such as sausages, bacon and deli items increase risk. She advised Indians to rely more on traditional staples like dals, vegetables, millets and whole-grain rotis, while limiting processed foods. Replacing frequent meat meals with fish, paneer or pulses and avoiding high-heat cooking of meat can also help. Adults should aim for about 25 to 35 grams of fibre daily. Maintaining a healthy lifestyle is equally important. Dr Jagiasi explained that excess body weight, smoking and regular alcohol intake are strongly linked to colorectal cancer. She recommends regular physical activity such as brisk walking, cycling, yoga or sports for at least 30 to 45 minutes a day. Adding simple strength exercises further supports weight control and overall health. These habits, she noted, are practical, low-cost and supported by global cancer research, including findings from the World Cancer Research Fund. Preventive screening is another key tool in reducing deaths from colorectal cancer. Dr Jagiasi said that polyps often develop silently and can be detected through screening before they turn cancerous. Although India does not yet have a nationwide screening programme, research shows that screening high-risk groups significantly lowers mortality. People with a family history of colorectal cancer or related conditions should consider screening from around age 45. Tests such as stool-based screening, colonoscopy or sigmoidoscopy may be advised based on individual risk, and patients should discuss options with their doctors. Awareness of early symptoms can also save lives. Dr Jagiasi warned that early-stage colorectal cancer may not show clear signs, but certain symptoms should never be ignored. These include persistent changes in bowel habits, such as ongoing diarrhoea or constipation, unusually thin stools, blood in the stool, unexplained iron-deficiency anaemia, abdominal pain or sudden weight loss. In India, people often delay medical attention due to hesitation or lack of awareness, but prompt evaluation greatly improves treatment success. Gut health is another emerging area of focus. Dr Jagiasi noted that changes in the gut microbiome are increasingly linked to colorectal cancer risk. Diets low in fibre, high in processed foods and frequent use of antibiotics can harm beneficial gut bacteria. On the other hand, fibre-rich diets and traditional fermented foods such as curd, properly fermented idli or dosa batter and certain homemade pickles support microbial diversity. While probiotic supplements are still being studied, she advised sticking to minimally processed traditional foods and avoiding unnecessary antibiotics. Dr Jagiasi concluded that colorectal cancer prevention does not require drastic measures. With balanced diets, regular movement, timely screening and early medical consultation, Indians can significantly reduce their risk and protect long-term gut health. Oncologist Highlights Five Practical, Evidence-Based Ways Indians Can Lower Colorectal Cancer Risk Colorectal cancer is rising in India, and doctors are seeing more cases even among younger adults. While this sounds worrying, experts say there is good news—colorectal cancer is highly preventable when the right steps are taken early. According to Dr Seema Jagiasi, medical and haemato-oncologist at MOC Cancer Care Centre, most colorectal cancers grow slowly from harmless polyps, giving people enough time to act before cancer develops. One of the biggest protective steps is improving daily diet. Eating more fibre-rich, plant-based foods like fruits, vegetables, dals, legumes, millets and whole grains helps keep the colon healthy. Diets high in red meat and processed meats such as sausages and deli items increase risk, especially when cooked at very high heat. Replacing some meat meals with fish, paneer or pulses and aiming for 25–35 grams of fibre a day can make a real difference. Lifestyle habits matter just as much. Excess body weight, alcohol intake and smoking are known risk factors. Simple activities like walking, cycling, yoga or sports for 30–45 minutes daily, along with basic strength exercises, help manage weight and lower cancer risk. These steps are affordable, practical and supported by global cancer research. Preventive screening can save lives. Colorectal cancer often shows no symptoms in the early stages, but screening tests can detect polyps before they turn cancerous. People with a family history should talk to their doctor about screening options, often starting around age 45. Early symptoms should never be ignored. Changes in bowel habits, blood in stools, unexplained anaemia, stomach pain or sudden weight loss need prompt medical attention. Supporting gut health also helps. Fibre-rich diets and traditional fermented foods like curd and fermented idli or dosa batter promote healthy gut bacteria. Small daily choices can go a long way in protecting colon health.