The #1 Food to Limit to Reduce Your Colon Cancer Risk

March is Colorectal Cancer Awareness Month, so your colon health may be top of mind right now. That’s why we recently chatted with gastrointestinal specialist and oncologist Christopher G. Cann, M.D., about risk factors you need to know.

A major component that can affect colon cancer risk is diet, and Cann emphasizes one food category that more people should be limiting in their regular eating pattern. Here’s what to know, an easy swap you can make and more potential dangers to keep in mind.

The #1 Food to Limit to Lower Colon Cancer Risk

Making an effort to reduce colorectal cancer risk is important, and limiting your intake of red and processed meats is a way to do that. Cann explains why red meat and processed meat (like deli meat and hot dogs) can impact your colon health.

“Regular consumption of processed or red meat has been associated with an increased risk of developing colon cancer,” the doctor shares. “Foods such as red meat, smoked or cured meats and processed meats are associated with an increased risk for colon cancer and should be eaten in moderation.” Cured meat examples may include prosciutto, chorizo, salami and pepperoni, among others.

There’s recent research that supports the oncologist’s claims, one of them being a 2021 study in American Association for Cancer Research that found regularly eating red and processed meat may increase one’s colon cancer risk. Regular red meat consumption has also been shown to raise the risk of heart disease and dementia, and it can even negatively impact your immune system. 

However, Cann makes an important point: there are no foods or drinks that one needs to cut out of their diet entirely, and that includes red meat.

“It’s hard for me to justify never eating a certain food or drink, but limiting certain food and drinks is important,” he says. While you can still enjoy an occasional steak or cheeseburger, swapping for leaner proteins when you can, like chicken, fish or plant-based options, may be best.

Other Habits to Limit

Alongside processed red meat, there are other habits that the oncologist recommends for people to limit if they’re looking to reduce their colon cancer risk. Some of these are:

• Alcohol consumption: “Alcohol can also increase your risk of colon cancer, along with liver, stomach, esophagus and throat cancer, so limiting consumption is recommended,” Cann shares.
• Tobacco use: While smoking is mostly associated with lung and mouth cancer, it can also impact your colorectal cancer likelihood, per recent research. 
• Sedentary lifestyle: Regular exercise is important for your overall health, and it can help reduce your colon cancer risk. Cann says, “Physical activity has been shown to reduce risk of colon cancer by up to 30%,” referencing a 2019 study published in the Medicine and Science in Sports and Exercise.

The Bottom Line

There are ways to lower your colon cancer risk, your diet being key. An oncologist recommends limiting your red and processed meat intake when you can, as well as limiting other habits like alcohol consumption, tobacco use and sedentary behavior. The most important thing is to take note of your body’s needs, and Cann emphasizes that no symptom is too little to talk to your doctor about.

“It is imperative that all young adults listen to their body, and if you are concerned about a symptom, no matter how small it may seem, please seek evaluation,” he says.