6 Foods That May Help Prevent Colon Cancer
From fiber-rich veggies to lean proteins, find out which foods help lower your colon cancer risk. Plus, four food types to avoid.
Published on June 25, 2025
The food you eat gives you energy, repairs damage, and fuels your day-to-day activities. It may also play a part in preventing colon cancer.
While more research is needed to prove the connection between diet and colon cancer prevention, others confirm nutrition choices make a big difference. For example, a large meta-analysis of 200,000 people found diets that lessen inflammation and insulin spikes can reduce the chances of a colon cancer diagnosis.
While any one diet improvement can help, when you adopt a variety of foods, it’s even better for colon cancer prevention. “One food will not cause or prevent cancer. It's the whole picture,” says Julia Zumpano, a registered dietitian with the Cleveland Clinic Center for Human Nutrition.
Foods to Prevent Colon Cancer
When choosing your meals and snacks, put the most emphasis on plant foods and lean protein, says Zumpano.
1. Whole Fruits and Vegetables
Nonstarchy vegetables and raw fruits are packed with vitamins, minerals, fiber, and antioxidants like cancer-preventing phytonutrients. “A diet rich in fiber aids in waste elimination, a healthy gut microbiome, and high nutrients intake due to the nature of the foods that provide fiber,” says Zumpano.
Try these nutrient-dense fruits and vegetables:
- Apples
- Bananas
- Berries
- Cantaloupes
- Mangoes
- Melon
- Oranges
- Pears
- Artichokes
- Broccoli
- Cabbage
- Carrots
- Cauliflower
- Celery
- Cucumbers
- Kale
- Lettuce
- Onions
- Spinach
- Tomatoes
Aim to eat a wide variety of these and choose whole fruits over processed versions. Also keep in mind that excessive consumption of starchy vegetables (like potatoes, corn, and peas) can increase your risk for diabetes.
Aim to eat at least 2½ cups of vegetables and 1½ cups of fruit each day. In addition to lowering risk, research suggests diets high in fruit and vegetables may also decrease mortality rates with colon cancer, says Salina Lee, MD, a gastroenterologist at Rush University Medical Center in Chicago.
2. Whole Grains
Whole grains (grains not refined or processed) offer a wide range of nutrients, including B vitamins, vitamin E, iron, copper, zinc, magnesium, phytochemicals, and other antioxidants. They’re also packed with fiber, and research shows fiber from whole grains may offer more colon cancer protection than any other source.
The fiber in whole grains lowers the risk of colon cancer through several processes. First, fiber increases the bulk of your stools by encouraging water absorption, which lets poop pass through your system more quickly and avoids exposing your colon lining to cancer-causing compounds.
As your large intestine digests fiber, healthy bacteria make molecules called short-chain fatty acids, which kill cancer cells and slow cancer growth. Fiber also manages appetite and supports a healthy metabolism, which helps prevent obesity — another risk factor for colon cancer.
To enjoy all these benefits, add these whole grains to your diet:
- Whole-wheat bread
- Whole-grain pasta
- Brown or black rice
- Oats
- Barley
- Quinoa
- Faro
Try to eat five to nine servings of grains per day, about half of which should be whole grains. One serving size equals about a slice of bread, a cup of cereal, or a ½ cup of cooked rice or pasta.
3. Lean Meats for Protein
Everyone needs protein in their diet, but lean protein offers the most colon cancer protection. Low-fat meats, especially fresh fish, are packed with vitamin D, calcium, and omega-3 fatty acids, which can help lower inflammation linked to colon cancer. One study found women who ate three servings of fish per week lowered their risk of colon polyps by 33 percent.
Consider avoiding or limiting red and processed meats, like beef, pork, lamb, deli meat, and hot dogs, as they can increase colon cancer risk.
For the healthiest lean meat options, try:
- Skinless chicken
- Turkey
- Salmon
- Tuna
- Sardines
- Herring
- Mackerel
You can use a calculator to find out how much protein you need, which also depends on details like exercise habits and gender. As an example, a 50-year-old woman who weighs 140 pounds and doesn't exercise would need 53 grams (g) of protein a day — about the amount in one chicken breast.
4. Low-Fat Dairy
Dairy products are a great source of calcium, which has a strong correlation with lower colon cancer risk.Experts think calcium protects against cancer by binding to acids in the colon, making them less effective in promoting cancer growth. Higher calcium levels may also help your body identify cancer cells, kill them, and lessen DNA damage.
Low-fat dairy offers the most protection against colon cancer, including these options:
- Fat-free or 1 percent low-fat milk
- Evaporated fat-free milk
- Plain low- or no-fat yogurt
- Dry-curd or low-fat cottage cheese
- Low-fat natural cheeses
- Processed cheeses (fewer than 3 g of fat per ounce)
- Fat-free or low-fat ice cream (fewer than 3 g of fat per ½ cup)
U.S. standards suggest three cups of dairy products as part of your daily diet.
5. Beans
Legumes, or beans, have a high concentration of protein, fiber, vitamin B, and vitamin E. The fiber inside reduces the impact of carcinogens and encourages a healthy gut microbiome, which also reduces your risk of colon cancer.
Some beans to try include:
- Black beans
- Kidney beans
- Lentils
- Pinto beans
- Soybeans
Experts recommend eating 1 to 3 cups of legumes per week.
6. Nuts
Nuts contain healthy fats, fiber, antioxidants, and vitamins, and can help prevent both type 2 diabetes and colon cancer. They also have anti-inflammatory effects that lower risk.
Tree nuts offer the best protective effects, with options including:
- Almonds
- Cashews
- Hazelnuts
- Macadamia nuts
- Pecans
- Pistachios
Experts recommend eating at least two servings (one ounce each) per week for the most benefit.
5 Ways to Prevent Colon Cancer Recurrence
Learn some ways to reduce the risk of colorectal cancer recurrence.
Next up video playing in 10 seconds
Foods to Avoid
Unlike the foods above, some diet choices can increase your colon cancer risk.
1. Red or Processed Meat
Red and processed meats increase your risk of cancer. In fact, the International Agency for Research on Cancer (IARC) classifies processed meat as carcinogenic — or cancer-causing — to humans, and red meat as probably carcinogenic.
This means red meat may cause cancer in humans, but processed meat is known to cause cancer in humans, says Zumpano.
Processed red meats (any red meat preserved with additives, salting, smoking, or curing) include:
- Bacon
- Ham
- Hot dogs
- Salami
- Sausages
“Harmful chemicals are released in the cooking and processing of these foods,” says Zumpano, which can increase body inflammation and increase colon cancer risk. They can also boost risk by negatively affecting the gut microbiome, causing unhealthy weight gain, and leading to inadequate nutrition because of poor nutritional value, says Zumpano.
To lower your risk, limit how much red and processed meat you eat, and avoid charbroiling meat when cooking. Experts recommend eating 18 ounces of red meat or less per week, and avoiding processed meats entirely.
2. Alcohol
When you drink alcohol, your body changes it into cancer-causing compounds (like acetaldehyde) that can damage your colon lining and put you at higher risk for colon cancer.
“A study of global cancer deaths found that almost half could be linked to preventable risk factors, including alcohol use. Drinking excessive amounts of alcohol is associated with an increased risk of a variety of health issues, including colorectal cancer,” says Zumpano.
One study of more than 500,000 women found that those who drank 10 g of alcohol per day (less than one glass of wine) had a 7 percent higher risk of colon cancer, which shot up to a 15 percent increased risk in those who drank 20 g per day.
Your best bet is to avoid alcohol entirely, but if you choose to drink, try to stay under one drink per day.
3. Processed and Fast Food
Like processed meat, any processed food (including fast food) may increase your risk for colon cancer. Processed foods come with added salt, sugar, fat, and preservatives that can cause weight gain, inflammation, and harmful insulin spikes.
Zumpano recommends avoiding these processed items:
- Fast food
- Fried and breaded foods
- Box prepared meals
- Packaged chips and cookies
- Commercial baked goods
- Sweets and desserts
4. Added Sugar
Added sugar in foods and drinks can increase colon cancer risk by promoting cancer cell growth in the colon and changing the gut microbiome, leading to inflammation. Intake of total sugar, total fructose, and other sugars is correlated with an increased risk of colon cancer, especially in younger people and Hispanic participants.
To decrease this risk, eat and drink less of these:
- Breakfast cereals and bars
- Candy
- Energy drinks
- Flavored milk
- Fruit drinks
- Ice cream
- Sweetened yogurt
- Soda
- Sweet tea
Experts recommend consuming nine teaspoons or fewer of added sugar per day for men, and no more than six teaspoons daily for women. For reference, a 12-ounce can of soda has 10 teaspoons of added sugar.
The Takeaway
- Dietary choices can have a big effect on colon cancer risk.
- Foods that may help prevent colon cancer include whole grains, fruits, vegetables, lean meats, low-fat dairy, beans, and nuts.
- To lower your risk, avoid red meats, processed foods, alcohol, and added sugar.
Resources We Trust
- Mayo Clinic: Reducing Your Risk for Colorectal Cancer
- Cleveland Clinic: What to Eat to Lower Your Risk of Colon Cancer
- American Cancer Society: Can Colorectal Cancer Be Prevented?
- Johns Hopkins Medicine: Colon Cancer Risk Factors
- Centers for Disease Control and Prevention: Genetic Testing for Lynch Syndrome
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
- Colorectal Cancer Prevention (PDQ®)–Patient Version. National Cancer Institute. May 2, 2025.
- Kim SH et al. Dietary Intervention for Preventing Colorectal Cancer: A Practical Guide for Physicians. Journal of Cancer Prevention. September 2022.
- Wang P et al. Dietary patterns and risk of colorectal cancer: a comparative analysis. International Journal of Epidemiology. December 2022.
- Can Eating Certain Foods Help Prevent Colon Cancer? Houston Methodist. January 15, 2025.
- How to Reduce Your Risk of Colon Cancer. Illinois Department of Central Management Services.
- What Foods Reduce the Risk of Colon Cancer. Moffitt Cancer Center.
- Nutrition for Colorectal Cancer Prevention. Stanford Health Care.
- 5 Small Diet Changes That Can Have a Big Impact. American Cancer Society. April 11, 2025.
- Whole Grains. The Nutrition Source.
- Hullings AG et al. Whole Grain and Dietary Fiber Intake and Risk of Colorectal Cancer in the NIH-AARP Diet and Health Study Cohort. The American Journal of Clinical Nutrition. September 2020.
- Papier K et al. Diet-Wide Analyses for Risk of Colorectal Cancer: Prospective Study of 12,251 Incident Cases Among 542,778 Women in the UK. Nature Communications. January 2025.
- Fasulo CM. How Fiber Supports Overall Health and Lowers Risk of Colorectal Cancer. UCLA Health. February 21, 2025.
- Foods That Fight Colorectal Cancer: A Guide to Nutrition for Prevention and Treatment. UC Health. March 29, 2023.
- Whole Grains. U.S. Department of Agriculture. December 2020.
- 7 Types of Foods That May Help You Prevent Colon Cancer. Detroit Medical Center.
- LeWine HE. How Much Protein Do You Need Every Day? Harvard Health Publishing. June 22, 2023.
- Chicken, Broilers or Fryers, Breast, Meat Only, Cooked, Roasted. U.S. Department of Agriculture. April 1, 2019.
- Dairy Products: Milk, Yogurt and Cheese. American Heart Association. December 20, 2023.
- Dairy. U.S. Department of Agriculture. December 2020.
- Hughes J et al. Legumes — A Comprehensive Exploration of Global Food-Based Dietary Guidelines and Consumption. Nutrients. July 2022.
- Known and Probable Human Carcinogens. American Cancer Society. August 1, 2024.
- Limit Red and Processed Meat. Canadian Cancer Society.
- Manetti S et al. Diet and Cancer. MedlinePlus. April 13, 2023.
- Van Thomme G. Do Sugary Drinks Increase Colorectal Cancer Risk? MD Anderson Cancer Center. June 20, 2024.
- Kanehara R et al. Intake of Sugar and Food Sources of Sugar and Colorectal Cancer Risk in the Multiethnic Cohort Study. The Journal of Nutrition. August 2024.
- Added Sugars. American Heart Association. August 2, 2024.
- How Much Sugar Is Too Much? American Heart Association. September 23, 2024.
Meet Our Experts
Lynn Grieger, RDN, CDCES
Medical Reviewer
Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.
Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.
Abby McCoy, RN
Author
Abby McCoy is an experienced registered nurse who has worked with adults and pediatric patients encompassing trauma, orthopedics, home care, transplant, and case management. She is a married mother of four and loves the circus — that is her home! She has family all over the world, and loves to travel as much as possible.
McCoy has written for publications like Remedy Health Media, Sleepopolis, and Expectful. She is passionate about health education and loves using her experience and knowledge in her writing.