Colon cancer is the third most common cancer in the world, and it’s estimated that around 147,950 new cases will be diagnosed in the United States in 2020.

While genetics and age play a role in determining an individual’s risk for colon cancer, diet and lifestyle factors are also significant risk factors.

Specifically, research has shown that certain diet choices can increase an individual’s risk of colon cancer by up to 80%.

In this article, we’ll explore the top diet choices that could increase your colon cancer risk and what you can do to reduce your risk.

1. Red and Processed Meat

Red and processed meats have been linked to an increased risk of colon cancer. Red meat includes beef, pork, lamb, and goat meat, while processed meat includes meat that has been preserved by salting, curing, smoking, or adding preservatives.

Examples include hot dogs, bacon, sausage, and deli meats.

In a meta-analysis of 29 studies involving more than 7 million participants, researchers found that consuming 100 grams of red meat per day increased the risk of colon cancer by 17%.

Additionally, consuming 50 grams of processed meat per day increased the risk of colon cancer by 18%. One explanation for this is that red and processed meats contain substances that damage the lining of the colon and increase inflammation.

What You Can Do: Limit your intake of red and processed meats. Choose lean cuts of meat when you do consume it, and try to eat no more than two servings per week. Replace red and processed meats with plant-based proteins like beans, lentils, and tofu.

2. Alcohol

Alcohol consumption, especially heavy alcohol consumption, has been linked to an increased risk of colon cancer.

In a meta-analysis of 57 studies involving over 4 million participants, researchers found that heavy alcohol consumption increased the risk of colon cancer by 80%. Heavy alcohol consumption was defined as consuming at least four drinks per day or more than 60 grams of alcohol per day.

One explanation for this is that alcohol can damage the DNA in colon cells and increase inflammation. Additionally, alcohol can stimulate the production of digestive acids in the colon, which can lead to the formation of cancer-causing compounds.

What You Can Do: Limit your alcohol intake. The American Cancer Society recommends that women have no more than one drink per day, and men have no more than two drinks per day.

3. Sugar

Sugar consumption, especially in the form of sugary drinks, has been linked to an increased risk of colon cancer. One study found that consuming two or more sugary drinks per week increased the risk of colon cancer by 16%.

Another study found that individuals who consumed high amounts of sugar had a 38% increased risk of colon cancer compared to those who consumed low amounts of sugar.

One explanation for this is that sugar can increase insulin levels, which can promote the growth of cancer cells. Additionally, sugary drinks can cause inflammation in the colon.

What You Can Do: Limit your intake of sugary drinks and foods. Choose water or unsweetened beverages instead of sugary drinks, and opt for whole fruit instead of fruit juice or dried fruit.

4. Saturated Fat and Trans Fat

Saturated fat and trans fat consumption has been linked to an increased risk of colon cancer. Saturated fat is found in animal products like meat, butter, and cheese, while trans fat is found in processed foods like baked goods and fried foods.

In one study, researchers found that individuals who had a high intake of saturated fat had a 21% increased risk of colon cancer compared to those with a low intake of saturated fat.

Another study found that consuming trans fat increased the risk of colon cancer by 86%.

One explanation for this is that these types of fat can promote inflammation in the colon and increase the production of cancer-causing compounds.

What You Can Do: Choose low-fat or fat-free dairy products and lean cuts of meat. Avoid fried foods and processed foods containing trans fats.

5. Low-Fiber Diet

Eating a low-fiber diet has been linked to an increased risk of colon cancer. Fiber is found in plant-based foods like fruits, vegetables, whole grains, and legumes.

It helps to keep the colon healthy by promoting regular bowel movements and removing waste products from the body.

In one study, researchers found that individuals who consumed low amounts of fiber had a 16% increased risk of colon cancer compared to those who consumed high amounts of fiber.

One explanation for this is that low-fiber diets can lead to constipation, which can cause slow transit times in the colon. This can lead to the production of cancer-causing compounds.

What You Can Do: Aim to consume at least 25-30 grams of fiber per day. Include a variety of fruits, vegetables, whole grains, and legumes in your diet.

6. High-Calorie Diet

Eating a high-calorie diet has been linked to an increased risk of colon cancer. Consuming more calories than your body needs can lead to weight gain and obesity, which is a significant risk factor for colon cancer.

In one study, researchers found that individuals who consumed a high-calorie diet had a 49% increased risk of colon cancer compared to those who consumed a low-calorie diet.

What You Can Do: Choose nutrient-dense, low-calorie foods like fruits, vegetables, and whole grains. Avoid high-calorie, low-nutrient foods like sugary snacks, fried foods, and processed foods.

7. Low-Calcium Diet

Eating a low-calcium diet has been linked to an increased risk of colon cancer. Calcium is an important mineral that helps to regulate cell growth and prevent the development of cancer cells in the colon.

In one study, researchers found that individuals who consumed low amounts of calcium had a 15% increased risk of colon cancer compared to those who consumed high amounts of calcium.

What You Can Do: Aim to consume 1,000-1,200 milligrams of calcium per day. Good sources of calcium include dairy products, fortified foods like cereal and orange juice, and leafy greens.

8. Low-Vitamin D Diet

Eating a low-vitamin D diet has been linked to an increased risk of colon cancer. Vitamin D helps to promote healthy cell growth and prevent the development of cancer cells in the colon.

In one study, researchers found that individuals who had low levels of vitamin D had a 31% increased risk of colon cancer compared to those who had high levels of vitamin D.

What You Can Do: Aim to consume 600-800 international units (IU) of vitamin D per day. Good sources of vitamin D include fatty fish like salmon, fortified foods like milk and cereal, and sun exposure.

9. Low-Folate Diet

Eating a low-folate diet has been linked to an increased risk of colon cancer. Folate is a B vitamin that helps to repair and replicate DNA in the colon.

In one study, researchers found that individuals who consumed low amounts of folate had a 24% increased risk of colon cancer compared to those who consumed high amounts of folate.

What You Can Do: Aim to consume 400-600 micrograms of folate per day. Good sources of folate include leafy greens, beans, and fortified foods like cereal and bread.

10. Low-Fruit and Vegetable Diet

Eating a low-fruit and vegetable diet has been linked to an increased risk of colon cancer. Fruits and vegetables contain antioxidants, fiber, and other nutrients that help to prevent the development of cancer cells in the colon.

In one study, researchers found that individuals who consumed low amounts of fruits and vegetables had a 31% increased risk of colon cancer compared to those who consumed high amounts of fruits and vegetables.

What You Can Do: Aim to consume at least 5 servings of fruits and vegetables per day. Choose a variety of fruits and vegetables in different colors to ensure that you’re getting a variety of nutrients.

Reducing Your Risk of Colon Cancer

In addition to making changes to your diet, there are other things you can do to reduce your risk of colon cancer. These include:.

Getting regular exercise
Maintaining a healthy weight
Avoiding tobacco products
Getting regular colorectal cancer screenings

If you have a family history of colon cancer, talk to your doctor about additional screening options that may be available.

Conclusion

Your diet plays a significant role in your risk for colon cancer. By making changes to your diet and lifestyle, you can reduce your risk and improve your overall health and well-being.