Colon cancer is the third most common cancer diagnosed in both men and women in the United States, and the second leading cause of cancer death.

While there are several risk factors that contribute to colon cancer, including family history, age, and genetics, diet is believed to play a significant role. Here are 30 foods that have been linked to colon cancer risk, and tips on how to reduce your risk through dietary changes.

Red and Processed Meats

Red and processed meats have been shown to increase the risk of colon cancer due to the high levels of saturated fats, nitrates, and heme iron.

Processed meats, including bacon, hot dogs, and deli meats, are especially concerning due to their high levels of added preservatives and chemicals. To reduce your risk, limit your intake of red and processed meats, and opt for lean cuts of beef and poultry instead.

Fried Foods

Fried foods and those high in trans fats have been linked to an increased risk of colon cancer. Fried foods also contain acrylamide, a chemical produced during the cooking process that has been shown to cause cancer in animals.

To reduce your risk, make healthy swaps such as baking, grilling, or sautéing your food instead of frying, and choose foods low in saturated and trans fats.

Alcohol

Alcohol consumption has been linked to an increased risk of colon cancer, with heavy drinking being particularly concerning. It is recommended that men limit intake to no more than two drinks per day, and women no more than one drink per day.

To reduce your risk, try limiting your alcohol intake or opting for healthier alternatives such as water, tea, or juice.

Sugary Drinks

Sugary drinks such as soda and sports drinks have been linked to an increased risk of colon cancer due to their high levels of added sugars.

To reduce your risk, opt for healthier drink options such as water, milk, or unsweetened tea, or limit your intake of sugary drinks.

Refined Grains

Refined grains such as white bread, pasta, and rice have been shown to increase the risk of colon cancer due to their low fiber content and high glycemic index.

To reduce your risk, choose whole grains such as whole wheat bread, quinoa, and brown rice, which are higher in fiber and lower in processed carbohydrates.

Low-Fiber Foods

A diet low in fiber has been linked to an increased risk of colon cancer. To increase your fiber intake and reduce your risk, add more fruits, vegetables, and whole grains to your diet. Aim for at least 25 grams of fiber per day.

High-Calorie Foods

High-calorie foods such as desserts, snacks, and fast food have been linked to an increased risk of colon cancer.

To reduce your risk, limit your intake of high-calorie foods and opt for healthier alternatives such as fruit, vegetables, and whole grains.

Low-Calcium Foods

Low levels of calcium have been linked to an increased risk of colon cancer. To increase your calcium intake and reduce your risk, include calcium-rich foods in your diet such as dairy products, leafy greens, and fortified cereals.

Saturated Fats

A diet high in saturated fats has been linked to an increased risk of colon cancer.

To reduce your risk, limit your intake of animal products such as red meat, cheese, and butter, and opt for healthier fats such as those found in nuts, seeds, and avocados.

High-Glycemic Index Foods

High-glycemic index foods such as white bread, soda, and candy have been linked to an increased risk of colon cancer.

To reduce your risk, choose lower glycemic index foods such as fruits, vegetables, and whole grains, which are slower to digest and provide sustained energy.

No Fiber Foods

A lack of fiber in the diet has been linked to an increased risk of colon cancer. To reduce your risk, add more fiber-rich foods to your diet such as fruits, vegetables, and whole grains. Aim for at least 25 grams of fiber per day.

Processed Snacks

Processed snacks such as chips, crackers, and cookies have been linked to an increased risk of colon cancer due to their high levels of saturated fats, added sugars, and preservatives.

To reduce your risk, opt for healthier snack options such as nuts, seeds, and fruits.

Pickled Foods

Pickled foods such as sauerkraut and pickles have been linked to an increased risk of colon cancer due to their high levels of salt and preservatives.

To reduce your risk, choose fresh or frozen vegetables and fruits, and limit your intake of pickled foods.

Low-Fruit Foods

A diet low in fruit has been linked to an increased risk of colon cancer. To increase your fruit intake and reduce your risk, include a variety of fruits in your diet such as berries, apples, and oranges.

Low-Vegetable Foods

A diet low in vegetables has been linked to an increased risk of colon cancer. To increase your vegetable intake and reduce your risk, add a variety of colorful vegetables to your diet such as broccoli, carrots, and spinach.

Low-Fiber Cereals

Cereals low in fiber and high in sugar have been linked to an increased risk of colon cancer. To reduce your risk, choose cereals that are high in fiber and low in sugar, and pair with fresh fruit and unsweetened milk alternatives.

Charred Meats

Charred meats have been shown to produce cancer-causing chemicals during the cooking process. To reduce your risk, opt for lean cuts of meat and prepare on a grill or oven at lower temperatures.

Low-Vitamin D Foods

Low levels of vitamin D have been linked to an increased risk of colon cancer. To increase your vitamin D intake, include foods such as fatty fish, egg yolks, and fortified dairy products in your diet. You may also consider taking a vitamin D supplement.

Low-Selenium Foods

Low levels of selenium have been linked to an increased risk of colon cancer. To increase your selenium intake, include foods such as Brazil nuts, seafood, and whole grains in your diet.

Low-Folate Foods

Low levels of folate have been linked to an increased risk of colon cancer. To increase your folate intake, include foods such as lentils, beans, and leafy greens in your diet.

Low-Fruit and Vegetable Juice Consumption

A lack of fruit and vegetable juice consumption has been linked to an increased risk of colon cancer.

To increase your juice intake and reduce your risk, choose fresh, unsweetened options and include a variety of fruits and vegetables in your juice blends.

Low-Flavonoid Foods

Low levels of flavonoids, a group of plant-based compounds known for their antioxidant and anti-inflammatory properties, have been linked to an increased risk of colon cancer.

To increase your flavonoid intake, include foods such as berries, apples, and tea in your diet.

Low-Phytochemical Foods

Low levels of phytochemicals, another group of plant-based compounds known for their health benefits, have been linked to an increased risk of colon cancer.

To increase your phytochemical intake, include a variety of colorful fruits and vegetables in your diet.

Low-Omega-3 Foods

Low levels of omega-3 fatty acids have been linked to an increased risk of colon cancer. To increase your omega-3 intake, include foods such as fatty fish, flaxseed, and chia seeds in your diet, or consider taking an omega-3 supplement.

Low-Vitamin E Foods

Low levels of vitamin E have been linked to an increased risk of colon cancer. To increase your vitamin E intake, include foods such as almonds, sunflower seeds, and spinach in your diet.

Low-Vitamin C Foods

Low levels of vitamin C have been linked to an increased risk of colon cancer. To increase your vitamin C intake, include foods such as citrus fruits, bell peppers, and broccoli in your diet.

Processed Grains

Processed grains such as white bread, pasta, and rice have been shown to increase the risk of colon cancer due to their low fiber content and high glycemic index.

To reduce your risk, choose whole grains such as quinoa, brown rice, and whole wheat pasta instead.

Artificial Sweeteners

Artificial sweeteners such as aspartame and saccharin have been linked to an increased risk of colon cancer in animal studies. To reduce your risk, opt for natural sweeteners such as honey, maple syrup, and stevia instead.

How to Reduce Your Risk

While there are several foods that have been linked to colon cancer risk, there are also several ways to reduce your risk through dietary changes. Here are some tips:.

Eat a diet high in fruits, vegetables, and whole grains
Avoid or limit red and processed meats
Choose lean cuts of meat and poultry
Limit fried foods and those high in trans fats
Avoid or limit alcohol consumption
Choose healthier drink options such as water, tea, or juice
Limit sugary drink consumption
Choose whole grains over refined grains
Include calcium-rich foods in your diet
Choose healthier fats such as those found in nuts, seeds, and avocados
Choose lower glycemic index foods
Add more fiber-rich foods to your diet
Limit high-calorie foods and opt for healthier alternatives

Conclusion

While there are several risk factors for colon cancer, diet is believed to play a significant role.

By making healthy dietary changes, such as increasing your intake of fruits, vegetables, and whole grains, and limiting your intake of red and processed meats, fried foods, and sugary drinks, you can help reduce your risk of colon cancer.