Preventing Colon Cancer Through Diet: Foods to Reduce Your Risk of Colon Cancer

Many people know someone affected by colon cancer. It’s a common condition and the second-leading cause of cancer deaths in the U.S. That’s one reason why colon cancer screening is recommended for everyone starting at age 45 (or earlier if you have certain risk factors). 

You may wonder if there’s anything you can do to prevent colon cancer. Some risk factors for colon cancer can’t be changed, like your age or a family history of cancer. But there are lifestyle habits that can reduce your risk of developing colon cancer.

No diet can fully prevent colon cancer. But what you eat may lower your risk of developing it in the future. Here’s how nutrition and diet can impact the odds of developing colon cancer.

What is the link between diet and colon cancer?

There’s a lot of evidence that what people eat affects their risk of developing colon cancer. Studies show that eating more fiber, whole grains, and dairy lowers the risk of colon cancer. Diets high in red meat, processed meat, and alcohol are linked to a higher risk of colon cancer. 

But keep in mind, diet alone doesn’t determine who gets colon cancer. Some people who eat foods filled with fiber and whole grains still develop colon cancer. And there are others who eat processed meats that never develop colon cancer. 

That’s why it’s important for everyone to have regular colorectal cancer screenings to help detect and treat cancer early. 

What foods help prevent colon cancer?

There’s no diet that can fully prevent colon cancer. But following a colon-nourishing diet can help you lower your odds of developing colon cancer in the future, just like wearing sunscreen lowers your risk of developing skin cancer.

Evidence suggests that eating a high-fiber, plant-based diet can reduce the risk of developing colon cancer. A plant-based diet means getting the majority of your daily calories from plants like:

• Fruits

• Vegetables

• Nuts

• Seeds

• Legumes

Add the following groups of foods to your grocery list to help lower your colon cancer risk.

Whole grains

Whole grains refer to plant-based products made from grains that have not been milled. Milling removes parts of the grain seed to make a longer-lasting product. But it also removes fiber, iron, and vitamins from the grain. 

There’s some evidence that diets rich in whole grains may contribute to lower rates of colon cancer. The U.S. Department of Agriculture recommends that adults make at least half the grains they eat whole grains. 

Popular whole grains include:

• Oats and oatmeal

• Brown and colored rice

• Corn, along with popcorn and cornmeal

• Quinoa

• Rye

• Wheat, including all varieties like cracked wheat and wheat berries

• Buckwheat

• Farro

• Millet 

• Barley

High-fiber foods

A diet that is high in fiber may lower your risk of developing colon cancer. One analysis found that for every 10 g of fiber in your diet, the risk of colon cancer decreased by about 10%. 

Researchers think that fiber improves gut health in several ways. It helps move food through the digestive tract, supports the growth of beneficial bacteria (called the gut microbiome), and reduces inflammation in the colon.

To get the benefits of fiber, incorporate more of these fiber-rich foods into your diet:

• Vegetables: Most vegetables are high in fiber. Artichokes, canned pumpkin, and green peas are especially high in fiber. So are beans, peas, and lentils. 

• Fruits: Try high-fiber fruits like avocado, raspberries, and kiwi.

• Nuts and seeds: Pumpkin seeds, chia seeds, and almonds are examples of high-fiber nuts and seeds. 

Dairy products

Dairy product consumption may decrease the risk of developing colon cancer. One study found that drinking low-fat milk was associated with a 27% reduction in the risk of colon cancer. Experts think that the calcium in dairy products helps prevent colon cancer. Most adults should aim for 1,000 mg to 1,200 mg of calcium daily.

You can get calcium from dairy products like milk, cheese, and yogurt, or from some non-dairy milks such as: 

• Soy milk

• Almond milk 

• Macadamia nut milk

• Oat milk 

Fruits and non-starchy vegetables

There are many benefits to eating fruits and vegetables. They’re rich in vitamins and phytochemicals — naturally occurring compounds that may help reduce risk for chronic conditions, including cancer. Dietary guidelines for adults in the U.S. recommend getting at least five servings of fruit and vegetables daily. 

There are no “bad” fruits or vegetables. But some may be more beneficial than others when it comes to reducing the risk of developing colon cancer. 

Non-starchy vegetables are particularly low in calories and high in fiber. Examples include: 

• Dark, leafy greens

• Beans, peas, and lentils 

• Broccoli

• Cabbage

• Cauliflower

Certain fruits have been associated with lower rates of colon cancer, such as:

• Citrus fruits

• Apples

• Watermelon

• Kiwi

What foods can increase your risk of developing colon cancer?

There’s no evidence that one particular food or type of diet causes colon cancer. But a lot of data links certain foods to higher rates of colon cancer in a population. Eliminating or reducing these foods from your diet may help lower your overall risk of colon cancer.

Red and processed meats

Most experts agree that consuming large amounts of red meat and processed meat contributes to higher rates of colon cancer. The World Health Organization (WHO) classifies processed meat as “carcinogenic to humans” (meaning that it causes cancer). And red meat is classified as “probably carcinogenic to humans.”

Why are processed meats so bad? One reason is that processed meats have added nitrites and nitrates to help preserve the food. Bacteria in the stomach convert these compounds into chemicals that can injure the gut and increase the risk of colon cancer.

It’s best to avoid or limit processed meats such as: 

• Salami

• Bacon

• Prosciutto

• Pastrami

• Hot dogs

• Sausages

• Deli meat

Alcohol 

Numerous studies have determined there’s an association between drinking alcohol and the risk of cancer. People with moderate to heavy alcohol use are up to 50% more likely to develop colon cancer compared to people who don’t drink. Drinking alcohol increases the risk of cancer by damaging DNA in our cells and making it more difficult to absorb nutrients. 

Why trust our experts?

Written by:

Tracy Norfleet, MD, FACP

Dr. Tracy Norfleet is a board-certified Internal Medicine physician, health expert, and physician leader with over 20 years of experience practicing adult medicine. Dual-certified by the American Board of Obesity Medicine and the American Board of Lifestyle Medicine, Dr. Tracy possesses a wealth of knowledge and expertise in both traditional medical practices and innovative lifestyle interventions for chronic disease management and reversal.

Edited by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

Reviewed by:

Christine Giordano, MD

Christine Giordano, MD, is board-certified in general internal medicine. She received her medical degree from Rutgers New Jersey Medical School and completed residency at Thomas Jefferson University.

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