Red Meat, Alcohol and More

Colon cancer will be diagnosed in approximately 150,000 Americans in 2024. It’s the fourth most diagnosed cancer in the United States and one of the leading causes of cancer deaths, according to the U.S. Centers for Disease Control and Prevention.

While colon cancer has historically been thought of as a cancer diagnosed later in life, research shows that younger individuals are being diagnosed at an alarming rate: It’s now the top cause of cancer death in men under 50 and second after breast cancer for women in the same age group. By contrast, the number of diagnoses in people over 60 has declined in recent years.

Diet may play a significant role in developing early onset colon cancer, studies have found. Here are some foods to avoid to reduce your colon cancer risk, what foods to eat instead, and other ways to keep your gut healthy for years to come.

What foods are bad for colon cancer?

Limiting certain foods can be the first critical step toward reducing this risk.

Red meat, especially processed meat

Numerous studies have linked consumption of red and red, processed meat to colon cancer, and a new study from Cleveland Clinic adds to them.

It found that metabolites (substances the body produces when it breaks down food) from these types of meat, as well as changes to the microbiome after eating them, may increase risk of colon cancer under 60. Younger patients who had a high consumption of red and red processed meats had higher levels of harmful metabolites in the gut that are often seen in older patients.

Previous studies have also linked changes in the microbiome due to a Western-style diet (high in red and red, processed meat) to an increased risk of colon cancer. This may be due in part to damage to the intestinal barrier and growth in the intestinal lining that may occur with excess consumption.

Sugary, sweetened beverages

The Cleveland Clinic study also identified sugary sweetened beverage consumption as a risk factor for early onset colon cancer, and other studies confirm this link.

A 2020 study in the journal Gut analyzed 96,000 women and found that women who drank two or more sugary sweetened beverages a day had two times the risk of development of early onset colon cancer compared to women who drank two or less per day. Each daily 8-ounce beverage was associated with a 16% increase in risk.

Ultraprocessed foods

A 2023 study found that consuming ultraprocessed foods increased the risk of developing precursors to colon cancer, such as polyps, tumors and lesions. Examples of ultraprocessed foods include:

• Processed meat
• Sugary beverages
• Breakfast cereals
• Frozen meals
• Chips
• Candy

Alcohol

The more you drink, the better your chances of developing early onset colon cancer, according to a 2023 study. It found that having one to two, three to four, or more than five drinks a week increased colon cancer risk by 7%, 14% and 27% respectively compared to nondrinkers.

Foods that may reduce risk of colon cancer

Consuming a nutrient-dense and less-processed diet can help reduce the risk of colon cancer. Some specific foods have been associated with a reduced risk of colon cancer.

Whole grains

Eating high-fiber foods leads to a healthier colon. Fiber supports the gut microbiome and helps move cancer-causing substances quickly out of the body. It’s found in fruits, vegetables, beans and legumes, but fiber from whole grains may be especially beneficial. Studies show that micronutrients found in whole grains may help reduce inflammation and neutralize free radicals, unstable molecules that can damage cells and increase cancer risk.

Nuts

Nuts contain compounds associated with the reduction of multiple forms of cancer. In studies assessing nut consumption and colon cancer, the association appears to related to the high antioxidant content of nuts, as well as nuts strengthening the microbiome.

Yogurt

Multiple studies have identified an inverse association between dairy consumption and colon cancer. The hypothesis is that calcium may bind to harmful bile acids and minimize the impact of fatty acids that can damage the colon.

Wild salmon

A 2021 study from Harvard found that a higher consumption of vitamin D from diet was associated with a lower risk of colon cancer in people under 50. Fish, especially wild caught salmon, is high in vitamin D, as well as dairy, mushrooms and eggs.

Extra virgin olive oil

Olive oil is high in polyphenols, compounds that have been associated with reduced inflammation, improved microorganisms in the gut, and prevention of multiple cancers, including colon cancer.

How to your risk of colon cancer

In addition to diet, research shows there are other ways you can reduce your risk of early onset colon cancer. These include:

• Not smoking
• Regular exercise
• Maintaining healthy blood sugar levels
• Maintaining a healthy weight

Additionally, if you have a first-degree relative with colon cancer, experience changes in bowel habits that do not resolve, or have rectal bleeding, see your doctor, as early screening may also be recommended.

Recipes for a healthy colon

A great way to start eating for a healthier colon is to focus on the Mediterranean diet, which is high in fruits, vegetables, whole grains, healthy fats, and lean proteins while low in added sugars, refined grains, and red and red processed meat. Studies have also confirmed the association between the Mediterranean diet and reduced risk of colon cancer.

Here are some other recipes from TODAY Food that feature plenty of ingredients that benefit your colon, such as oats, veggies, plant-based proteins, greens, whole grains, salmon, seeds and legumes.