Foods that May Increase Your Risk of Colon Cancer

Preventing cancer starts with your diet.

You’ve learned since childhood that choosing foods like fresh vegetables and whole grains is part of a healthy lifestyle.

But knowing which foods to avoid can be just as important as filling your plate with vibrant veggies and lean proteins. In fact, steering clear of some foods can actually help you reduce your risk of developing colon cancer.

Colorectal cancer — cancer of the large intestine and the rectum (the last part of your gastrointestinal tract) — is the third most common cancer in the United States and the second-leading cause of cancer deaths.

Only 1 in 5 people who get colorectal cancer have a family history of the disease.

“Researchers find healthy diet and lifestyle choices may cut your risk of colorectal cancer in half,” says Rebecca Lynn Hoffman, MD, a Geisinger colorectal surgeon.

Foods (and drinks) to avoid

Dr. Hoffman calls out foods and beverages that you should avoid to reduce your risk of developing colon cancer and offers alternatives.

Processed and red meats

If processed and red meats like bacon, sausage, salami, hot dogs or beef are part of your diet, pay close attention to how much you consume.

Researchers found that eating 76 grams of red or processed meat every day increases your risk of colon cancer by 20%. That’s equal to any one of these:

1 hot dog
½ hamburger patty
2 or 3 strips of bacon

“Many studies have found the more processed meat and red meat you eat, the higher your risk of colorectal cancer,” says Dr. Hoffman. “You don’t have to completely give up steak or hamburger, but it’s best to eat them only occasionally and in moderation.”

Try this instead

“To reduce your risk of colon cancer, consider swapping red meats for poultry and fish,” she says. “It can help to start small by trading these foods out once or twice a week at first. You might even consider a vegetarian dinner 1 night a week.”

White bread

Just like processed meats, processed grains can also increase your risk of colon cancer.

Refined grains in white bread and other white flour foods can increase blood sugar levels, which leads to insulin resistance. This can raise your risk of colon cancer as well as other cancers, like kidney cancer.

Eat this instead

Whole grains like oatmeal, wheat breads and even popcorn support healthy, cancer-fighting gut bacteria.

For every 10 grams more of whole grains you eat a day — equal to 1 slice of bread — you cut your risk of colon cancer as much as 17%.

How do you know if a food is made with whole grains?

“If you look at a food label, a whole grain will have at least 1 gram of fiber for every 10 grams of carbs,” adds Dr. Hoffman.

Alcohol

Many studies find a link between drinking alcohol and colon cancer. Even moderate drinking — 2 or more alcoholic drinks per day — can increase your risk of developing the disease.

“The less you drink alcohol, the more you reduce your risk,” says Dr. Hoffman. “Decreasing your alcohol consumption, even by 1 drink a day, can make a difference.”

Seek information and support

You also could see other benefits when you stop drinking alcohol:

Weight loss
Decreased anxiety
Better sleep

If you need support to cut back, your doctor can help you find ways to change your drinking habits.

More foods that fight colon cancer

While there are foods that increase colon cancer risk, there are many foods that help prevent it, too.

“Foods like vegetables, whole fruits and whole grains all fight colon cancer,” said Dr. Hoffman. “This is likely because they are all high in fiber.”

Eating an apple a day, like the old saying goes, can cut your colon cancer risk. Not a fan of apples? You can get the same benefits from any of these:

1/3 can of tomatoes
2 cups of romaine lettuce
2 stalks of celery

Or consider switching to a plant-based diet. Plant-based diets don’t restrict your intake of meat, but they focus on vegetables as the main course and meat as a side dish.