Lauren Shea, MD, earned her Doctor of Medicine at the Mercer University School of Medicine in Macon, Georgia. She completed her residency and fellowship training at Emory University School of Medicine in Atlanta, GA. She is board-certified in Gastroenterology and Internal Medicine by the American Board of Internal Medicine.
March 23, 2026
Caring for your colon is one of the most important steps you can take for long-term health. March is Colorectal Cancer Awareness Month, making it a great time to discuss simple ways to keep your colon healthy. Your colon, or large intestine, plays a key role in digestion and overall well-being. Many people don’t think much about their colon, but daily care can help prevent problems, including colorectal cancer, one of the most common cancers in the United States.
The good news is colorectal cancer is often preventable. Screening tests can find small growths, called polyps, before they become cancer. Experts recommend that most adults begin screening at age 45. Even feeling healthy does not eliminate the need for screening. Early colorectal cancer usually has no symptoms.
While screening is essential, your everyday habits also make a big difference. Small choices, like what you eat, how much you move and what you avoid, add up over time. Here are simple steps you can take to support your colon health.
Eat a High-Fiber Diet
Fiber is one of the most important nutrients for colon health. It helps keep you regular, supports healthy gut bacteria and lowers your risk for several diseases, including colorectal cancer.
Fiber is found in foods like fruits, vegetables, beans and whole grains. Whole grains are especially helpful; eating three servings daily is linked with a 17 percent lower risk of colorectal cancer. Most Americans do not eat enough fiber, even though it is key for digestion, blood sugar control and weight management. Try adding foods like oatmeal, berries, lentils and whole-wheat bread to your meals.
Limit Processed and Red Meats
Many studies show that eating a lot of processed meats, like bacon, sausage and hot dogs, can increase colon cancer risk. Experts recommend choosing lean protein sources more often. These include poultry, fish, or plant-based proteins like beans. Red meat can be eaten in moderation, but should not be the main part of your daily diet.
Move Your Body Every Day
Regular movement supports your digestive system and lowers your cancer risk. You do not need to run or do intense exercise to see benefits. A simple brisk walk, a bike ride, or an active household task counts. Staying active also helps maintain a healthy weight, which is another important factor in reducing colorectal cancer risk.
Stay Hydrated
Your colon needs water to keep things moving. Drinking enough water each day helps fiber do its job and supports overall digestive health. While the exact amount varies by person, a good rule is to drink water throughout the day and choose water over sugary drinks. Excess sugar can disrupt gut bacteria and may contribute to digestive problems.
Pay Attention to Changes
Your body often gives signals when something is wrong. Tell your doctor if you notice changes in your bowel habits, blood in your stool, unexplained weight loss, or ongoing stomach pain. Screening is still important even if you do not have symptoms. Listening to your body can help catch issues early.
Get Screened
Colorectal cancer screening saves lives. Experts recommend people with average risk begin at age 45. Options include stool-based tests at home and visual exams, such as colonoscopies. Colonoscopy is considered the gold standard because doctors can detect and remove polyps during a single visit. Your doctor can help you choose the right screening option.
The Bottom Line
Take action today: add more fiber, stay active, avoid tobacco, drink more water, and limit processed foods. Combine these habits with regular screening to protect your colon and support lifelong health.
