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| source : cancerhealth.com |
When my friend was diagnosed with stage 3 colon cancer, she asked me something her doctor hears almost every day:
“What can I eat to help my chances?”
It’s a powerful question, because in the whirlwind of scans, chemo, and surgeries, food can feel like the one thing you might have control over.
And now, there's growing research suggesting that what you put on your plate might actually matter more than we thought, even in advanced cancer cases.
The Big Idea: Diet Does Matter, Even After Diagnosis
In a new study presented at the 2025 meeting of the American Society of Clinical Oncology (ASCO), researchers found that patients with stage 3 colon cancer who followed a low-inflammatory diet lived significantly longer than those who didn’t.
The numbers are hard to ignore:
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People who regularly ate pro-inflammatory foods, think highly processed snacks, sugary drinks, and greasy fast food, had up to an 87% higher risk of dying from their disease.
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Those who chose plant-focused, anti-inflammatory foods, like leafy greens, carrots, berries, coffee, and tea, saw dramatically better outcomes.
Let that sink in. 87% higher risk. All based on what's on your fork.
So, What’s the Deal with “Inflammatory” Foods?
You’ve probably heard the term “inflammation” thrown around in health blogs, but let’s get clear.
Chronic inflammation is a biological stress response linked to nearly every major disease, heart problems, autoimmune disorders, and yes, cancer. The more junk food, sugar, and processed meat we eat, the more we stoke those invisible internal fires.
And when you’re battling something like colon cancer, especially after chemo and surgery, your body doesn’t need extra stress.
What it does need? Nourishment that supports healing and helps regulate your immune system and metabolism. That’s where an anti-inflammatory diet comes in.
What Did the Healthier Diets Look Like?
Here’s what many of the “low-inflammation” eaters had in common:
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More plant-based foods: spinach, broccoli, beans, sweet potatoes, etc.
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Healthy fats: like olive oil, nuts, and avocados.
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Natural anti-inflammatories: including turmeric, green tea, and dark-colored berries.
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Less processed meat, refined grains, sugary sodas, or deep-fried food.
And yes, coffee and tea, in moderation, seemed to offer a protective effect too. ☕✨
It’s Not Just About Food, Exercise Counts, Too
If you're thinking diet alone is the whole story, think again.
The study also found that moderate exercise, think a brisk 60-minute walk three times a week, significantly improved survival rates.
Specifically:
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Patients who combined low-inflammation diets with regular movement had a 63% lower risk of death from any cause.
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Another study at the same conference showed a 28% lower risk of cancer recurrence, new cancers, or death among those who stayed active.
And you don’t have to be running marathons. Just walking. Regularly.
So, What Should You Actually Do If You Have (or Had) Colon Cancer?
If you’re going through treatment or even in remission, here’s a practical takeaway straight from nutrition experts and oncologists:
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Start small. Add in a serving of veggies or legumes each meal. Try roasted chickpeas or spinach in your eggs.
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Skip (some of) the soda. A weekly treat? Fine. But don’t make cola your hydration plan.
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Move your body. Any exercise you can sustain, walking, yoga, swimming, is a win.
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Ask for help. Many cancer centers offer nutrition counseling or programs like “Cook for Your Life” to help patients make changes that stick.
“People don’t always know how to make these changes sustainably,” said Heather Greenlee from Fred Hutch Cancer Center. “That’s where real-life support matters.”
My Two Cents, After Digging into the Research
As someone who’s read far too many studies and seen far too many people ask the same question, “What can I do?” this gives me hope.
No, food isn’t a magic cure. But when combined with treatment, sleep, community, and movement, it becomes part of a resilience plan.
It’s a form of care. A choice to nourish your body, not punish it.
And in the face of something like colon cancer, every empowered choice counts.