Which Foods May Affect Your Colorectal Cancer Risk, According to a New Study

Some foods were linked to a lower risk, and one stood out for the opposite reason. Here’s what nearly 18 years of data reveal about diet and a cancer that’s rising fast.

Colorectal cancer is the third most common cancer in the world and the second leading cause of cancer deaths, according to the World Health Organization. There were an estimated 1.9 million new cases and more than 900,000 deaths in 2022 alone. In the U.S., it’s now the leading cause of cancer death among people under 50.

The rise has surprised experts. “We weren’t expecting colorectal cancer to rise to this level so quickly, but now it is clear that this can no longer be called an old person’s disease,” Dr. Ahmedin Jemal of the American Cancer Society said in a news release in January.

One of the risk factors points to diet, which is one thing people can do something about. But according to a new study, it’s not as simple as just cutting down on all processed foods, as many may think.

What the Study Found

Published in PLOS Medicine on October 15, the study, which observed 461,682 adults aged 50 to 71 for about 18 years, found no link between overall ultra-processed food intake and colorectal cancer. What mattered more was the type of food. Researchers found that whole grains and dairy from ultra-processed sources were associated with a lower risk, while processed meat was tied to a higher one.

“Our findings support current dietary guidance to consume whole grains, fiber, dairy and calcium and avoid processed meat for (colorectal cancer) prevention,” the authors wrote.

What to Eat

Based on these findings, here are some food swaps that may help lower your risk of colorectal cancer.

The study linked whole grains to a lower risk, and the authors point to whole grains and fiber as part of colorectal cancer prevention, so try to include them in your meals. Dairy was also associated with a lower risk, and the researchers support getting enough dairy and calcium in your diet.

You’ll want to cut back on processed meat, which the study linked to a higher risk. The WHO also lists diets high in processed and red meat, as well as diets low in fruits and vegetables, among the risk factors for colorectal cancer. So it’s better to fill your plate with fruits and vegetables instead.

Researchers also found that replacing some ultra-processed foods with minimally processed ones was linked to a lower cancer risk.

There were limits to the study that you also need to be aware of. Its subjects were primarily older, white Americans, and the study “only measured (ultra-processed food) intake once at baseline,” a news release about the research noted. Researchers caution that the findings may not necessarily apply to younger, more diverse groups

Apart from watching your diet, the WHO also recommends staying active, maintaining a healthy weight, avoiding tobacco, and limiting alcohol.

Since colorectal cancer often has no or only mild symptoms in its early stages, it’s best to talk to your doctor right away about any changes in bowel habits, blood in the stool, ongoing abdominal pain, or unexplained weight loss.