Black Men & Colorectal Cancer: How to Stay One Step Ahead

Let’s be real: cancer is something we all hope to avoid, but hope isn’t a strategy—action is. The good news? Colorectal cancer is one of the most preventable cancers when we take the right steps.

Black men are at higher risk of developing colorectal cancer, but that doesn’t mean we have to accept it. The right lifestyle changes can significantly lower your chances of getting the disease. That means what you eat, how you move, and the habits you keep all play a role in protecting your health.

This blog is your game plan. No fluff—just real, science-backed ways to keep your gut healthy and reduce your risk of colorectal cancer.

1. Eat to Beat Colorectal Cancer

Foods That Protect Your Colon:

• Leafy Greens & Cruciferous Vegetables: Kale, spinach, broccoli, and brussels sprouts

• Fiber-Rich Fruits: Apples, berries, bananas, and pears

• Whole Grains: Oatmeal, brown rice, and quinoa

• Omega-3 Rich Fish: Salmon, mackerel, and sardines

• Nuts & Seeds: Almonds, walnuts, and flaxseeds

These foods help keep your digestive system in check, flush out harmful toxins, and fight inflammation—key for reducing your cancer risk.

Foods That Increase Your Risk:

• Processed Meats: Bacon, sausage, and hot dogs

• Red Meat in Excess: Steak, burgers, and pork

• Fried & Fast Food: Greasy and high-fat foods

• Sugary Drinks: Soda and fruit juices loaded with sugar

Why? Studies show that diets high in processed and red meats are linked to higher rates of colorectal cancer—especially in Black men. (American Institute for Cancer Research, 2023)

Game Plan: Swap out the bad for the good. If you love burgers, try grilling salmon. Instead of white rice, go for quinoa. Small changes add up!

2. Stay Active: Movement is Medicine

Black men are more likely to live sedentary lifestyles due to work schedules, stress, and lack of access to fitness spaces. But staying active is one of the best ways to lower your colorectal cancer risk by keeping your weight in check and reducing inflammation.

How Much Exercise Do You Need?

• At least 30 minutes of activity, 5 days a week: Even a brisk walk counts!

• Strength training twice a week: Build muscle and boost metabolism

• Move throughout the day: Take the stairs, stretch, and stand up often

Studies show that people who exercise regularly have a 24% lower risk of developing colon cancer compared to those who don’t. (National Cancer Institute, 2023)

Game Plan: Find what works for you—walking, dancing, lifting weights, cycling—it all counts!

3. Get Serious About Gut Health

A strong digestive system means a lower risk of colorectal cancer. Your gut is home to trillions of bacteria—some help, some hurt. The key is feeding the good bacteria while keeping the harmful ones in check.

Ways to Improve Gut Health:

• Eat More Fiber: Keeps digestion smooth and toxins moving out.

• Take Probiotics: Found in yogurt, kimchi, sauerkraut (or as supplements)

• Stay Hydrated: Water helps everything function better.

• Limit Alcohol: Heavy drinking is linked to higher colorectal cancer risk.

Game Plan: Add fiber to your meals, drink water, and get probiotic-rich foods into your diet.

4. Know Your Family History & Get Screened

Did a close family member have colorectal cancer? If so, your risk doubles—meaning you may need to start screening before age 45.

When to Get Screened:

• Age 45: If you have no family history.

• Age 40 or Earlier: If a parent, sibling, or close relative had colorectal cancer.

Colorectal cancer often starts as polyps in the colon, which are small growths that can be removed before they turn into cancer. The earlier you catch them, the better.

Game Plan: Talk to your family, find out your history, and schedule a screening when needed.

5. Break Bad Habits that Raise Your Risk

Some habits increase your chances of developing colorectal cancer. Here’s what to watch out for:

• Smoking: Smokers are 18% more likely to develop colorectal cancer. (CDC, 2023)

• Heavy Drinking: More than 2 drinks a day increases cancer risk.

• Being Overweight: Higher body fat, especially around the waist, raises risk.

Game Plan: Quit smoking, limit alcohol, and focus on maintaining a healthy weight through better eating and exercise.

Final Thoughts: Small Changes, Big Impact

Colorectal cancer is a serious threat to Black men, but it’s not unbeatable. By making small, consistent changes—eating better, staying active, protecting your gut, knowing your family history, and breaking bad habits—you’re setting yourself up for a healthier future.

Your health is your legacy. Taking care of yourself isn’t just about you—it’s about being there for your family, your community, and the people who depend on you. The power to prevent colorectal cancer is in your hands. Start today.

We Got Your Back!

Heart, Body & Soul (HBS) is here to support you on your journey. At HBS, we are dedicated to raising awareness and connecting Black men with the knowledge and resources needed to prioritize their colon and gastrointestinal health. Through partnerships with wellness and health organizations, we help foster a community of support and education.

Stay informed by joining our mailing list and following us on Instagram for health & wellness insights, upcoming events, and ways to get involved. Want to support our mission? Donate today to help us continue advocating for Black men’s physical and mental well-being.

Disclaimer

Heart, Body & Soul (HBS) provides health education and resources to support the well-being of men of color, but we are not medical professionals. The information in this blog is for educational purposes only and should not be taken as medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, exercise routine, or medical treatment plan.