The Best and Worst Foods for Preventing Colorectal Cancer: A Comprehensive Guide

According to the National Institutes of Health, colorectal cancer is the third-most-common cancer in the United States. Like most cancers, genetics plays a major role in who develops the disease, as do other factors like obesity, smoking, and heavy alcohol use. However, research suggests that diet can play a major role as well. In fact, diet and nutrition are believed to be associated with 30–50% of colorectal cancers. Since diet is a controllable factor, it’s also one of the best ways to lower your risk. In this post, we’ll look at some of the best and worst foods when it comes to colorectal cancer prevention, as well as some of the reasons they can help or hurt.

Colorectal Cancer and the Role of Diet

Most colorectal cancers start as a growth on the inner lining of the colon known as a polyp. Polyps are very common, though most aren’t dangerous. Some, however, can become cancerous over time.

What we put into our bodies can raise our risk of cancerous polyps developing. A long-term diet that's heavy on red or processed meats, for example, can raise your colorectal cancer risk. Eating a more balanced diet that limits red and processed meats and includes more vegetables, fruits, and whole grains can help lower your risk, as can lifestyle choices like refraining from smoking, maintaining a healthy weight, and staying physically active.

The Best Foods for Preventing Colorectal Cancer

So, what types of foods are best for preventing colorectal cancer?

• Fiber-Rich Foods: According to the American Institute for Cancer Research, plant-based foods high in dietary fiber may reduce your cancer risk, and the best source of fiber is unprocessed, plant-based foods. That means vegetables, fruits, whole grains, and legumes. In addition to adding fiber to your diet, these foods can also reduce your overall calorie intake, which can help you maintain a healthy weight – another key to reducing your risk.
• Calcium-Rich Foods: A high intake of dietary calcium can be a protective factor against colorectal cancer. Foods that are high in calcium include dairy products, fortified foods, leafy green vegetables, so be sure to include them in your everyday eating.
• Antioxidant-Rich Foods: A number of laboratory and animal studies have suggested that the presence of increased levels of antioxidants in the body can prevent the damage caused by free radicals, which are highly reactive chemicals that can harm cells. Certain types of free radical damage are closely associated with cancer development. Foods rich in antioxidants, like berries, nuts, and green tea, may be able to prevent that damage.
• Probiotics and Fermented Foods: A number of studies reviewed by the National Institutes of Health suggest that some probiotics can contribute to the prevention of colon cancer by having an anticarcinogenic effect on the microbes in our gut. That means foods like yogurt, kefir, and sauerkraut that promote a healthy gut microbiome may also protect against colorectal cancer.

Foods to Limit or Avoid

Now that we know there are foods that can help prevent colon cancer, let’s do a quick review of the ones that do the opposite and may actually contribute to it.

• Red and Processed Meats: As we noted above, red meats (like beef, pork, and lamb) and processed meats (such as hot dogs, sausage, and lunch meats) have all been shown to raise colorectal cancer risk, as can the chemicals created from grilling, frying, or broiling them. While it may not be possible or necessary to avoid these meats entirely, it is wise to choose them less often and make them part of a well-balanced meal when you do enjoy them.
• Alcohol: Studies have shown that the higher your alcohol intake the higher your risk of colorectal cancer. That’s especially true with men. But while not drinking alcohol may reduce your risk, moderation is the key for those who do choose to drink. The American Cancer Society recommends no more than 1 drink per day for women and two for men.
• High-Fat and Fried Foods: High-fat diets can trigger a series of molecular changes that can lead to intestinal and colon cancer. Avoiding fatty meats, like sausage, bacon, and chicken skin; dairy products like ice cream, cheese, butter, and heavy cream; and foods that are fried in animal oil, like chips and French fries, is the healthier choice.
• Sugary Drinks and Snacks: Excess sugar appears to be a contributor, too. A 2021 study published in the journal Gut links sugary drinks to early-onset colorectal cancer. Researchers found that participants who reported drinking two sugar-sweetened drinks a day had more than double the colorectal cancer risk as those who drank less than one per week. Sugar intake is also linked to obesity, which, as we mentioned earlier, is another colon cancer risk factor.

It's clear there’s a connection between diet and colorectal cancer. And since what we eat and drink each day is a controllable factor, it’s one of the best ways we can reduce our risk. It doesn’t take radical change; just a keener focus on a more balanced diet with foods that are low in trans-fat, high in fiber, and rich in calcium and antioxidants. Making those small dietary changes, and making sure you keep up with your primary care provider’s advice and prescribed screenings, can not only lower your colon cancer risk but positively impact your overall health as well.

For more information on our screening and treatment options, visit our page or call 614-456-HOPE for a physician referral to learn more. Additionally, you can take our colorectal cancer screening to assess your risk for colon cancer. Once submitted, a Nurse Navigator will contact you within 7 days at the number you provided.