Gastrointestinal (GI) cancers—which include cancers of the stomach, colon, rectum, liver, pancreas, esophagus, and small intestine—are among the most common and deadly cancers worldwide. But the good news? Many GI cancers are preventable through lifestyle changes, early detection, and routine screening.

Whether you're looking to protect your health or help a loved one reduce their risk, these ten tips can make a big difference.

 

1. Get Screened Early—And Regularly

Colon cancer, in particular, is highly preventable through screening. A colonoscopy can detect and remove precancerous polyps before they turn cancerous. Most people should start screening at age 45, or earlier if they have a family history or other risk factors.

Bonus Tip: Talk to your doctor about screening options for stomach and esophageal cancers if you have chronic reflux or a family history.

 

2. Maintain a Healthy Weight

Obesity is a major risk factor for several GI cancers, including colorectal, pancreatic, and liver cancers. Fat tissue increases inflammation and insulin resistance—both of which can promote cancer development.

Action Step: Aim for a balanced diet and regular exercise to keep your body mass index (BMI) in a healthy range.

 

3. Eat a Fiber-Rich, Plant-Based Diet

Diet plays a huge role in GI health. A diet high in fiber from fruits, vegetables, legumes, and whole grains helps support gut function and may reduce the risk of colon cancer.

Foods to Favor:

Leafy greens

Beans and lentils

Whole grains (like brown rice, oats, quinoa)

Berries and apples

Avoid processed meats and limit red meat—both are linked to higher rates of GI cancers.

 

4. Limit Alcohol Intake

Alcohol is classified as a carcinogen and is linked to cancers of the liver, esophagus, and colon.

Recommendation: If you drink, limit to no more than 1 drink per day for women and 2 for men—or better yet, consider going alcohol-free.

 

5. Quit Smoking

Tobacco doesn't just affect your lungs. It also increases the risk of stomach, pancreas, liver, esophagus, and colon cancers.

Need Help Quitting? Talk to your healthcare provider about support programs and nicotine replacement options.

 

6. Protect Against H. pylori and Hepatitis Infections

Helicobacter pylori (H. pylori) infection can lead to stomach cancer.

Hepatitis B and C increase liver cancer risk.

Preventive Measures:

Get tested and treated if you have chronic reflux or unexplained stomach issues.

Practice safe sex and avoid sharing needles.

Get vaccinated for Hepatitis B.

 

7. Stay Physically Active

Regular physical activity lowers the risk of colon and other GI cancers by improving metabolism, reducing inflammation, and promoting a healthy weight.

Goal: At least 150 minutes of moderate-intensity exercise each week—think brisk walking, cycling, or swimming.

 

8. Manage Chronic Conditions

Conditions like diabetes, fatty liver disease, inflammatory bowel disease (IBD), and gastroesophageal reflux disease (GERD) increase cancer risk.

What You Can Do: Work closely with your doctor to manage these conditions and stick to your prescribed treatment plans.

 

9. Know Your Family History

Some GI cancers run in families. If a close relative has had colorectal, pancreatic, or stomach cancer, you may need earlier or more frequent screening.

Tip: Share your family history with your doctor to create a personalized prevention plan.

 

10. Listen to Your Body

Don’t ignore persistent symptoms like:

Unexplained weight loss

Blood in stool

Chronic abdominal pain

Difficulty swallowing

Changes in bowel habits

These could be early signs of GI cancer. Early diagnosis often leads to better outcomes.

 

 

While not all GI cancers are preventable, many are—especially with smart lifestyle choices and early detection. Prevention is always better than cure, and small, consistent changes can protect your digestive health for years to come.

Take charge today—your gut will thank you.