Colorectal cancer affects the colon (large intestine) or rectum and is one of the most common cancers worldwide. While factors such as, age, genetics (family history), and lifestyle all play a role, dietary habits are emerging as a significant contributor.
Colorectal cancer often develops from polyps — small growths in the colon or rectum. Not all polyps become cancerous, but when they do, they can become invasive, affecting other areas of the body if not caught early. Early symptoms can include changes in bowel movements, rectal bleeding, and abdominal discomfort, but many cases are asymptomatic in the beginning, underscoring the importance of prevention.
Junk food refers to processed or ultra processed foods , calorie-dense foods that are high in sugars, saturated fats, and sodium but low in nutrients. Think French fries, candy bars, sugary cereals, processed meat, soups and soda. While they’re convenient and often addictive, they lack the vital nutrients needed to maintain good health.
A growing body of research suggests that diets high in ultra-processed foods are tied to an increased risk of colorectal cancer. But why is that?
Junk foods often contain artificial additives, preservatives, and emulsifiers, which can disrupt gut bacteria. A well-balanced gut microbiome helps maintain digestive health, but additives may encourage inflammation or harmful bacterial growth, potentially leading to cancerous changes in the colon.
Dietary fiber — abundant in whole fruits, vegetables, and grains — helps move digestive waste more efficiently through the colon. Junk foods, on the other hand, are severely lacking in fiber. This slower movement can increase the exposure of the intestinal lining to harmful substances, including carcinogens.
A diet heavy in saturated fats and refined sugars can promote chronic inflammation in the body. Chronic inflammation is a known risk factor for several cancers, including colorectal cancer.
Consistently eating high-calorie processed foods contributes to obesity, which is itself a major risk factor for colorectal cancer. Excess body fat impacts hormone levels, such as insulin and estrogen, creating an environment in the body that promotes cancer growth.
While anyone can develop colorectal cancer, your risk may be higher if you:
The good news? Small, consistent changes in diet and lifestyle can drastically reduce your risk. You don’t need to give up every indulgence, but balance is key. Here’s how:
Fill your plate with fruits, vegetables, legumes, and whole grains. Foods high in fiber not only optimize digestion but also keep you feeling satiated and energized.
Studies have linked red and processed meats to an increased risk of colorectal cancer. Try swapping these for plant-based proteins, such as beans, lentils, or tofu, a few times a week.
Replace sodas and sugary drinks with water, herbal teas, or low-sugar alternatives. Even sparkling water with a splash of lemon can make hydration feel indulgent.
Exercise supports overall gut health and helps maintain a healthy weight. Aim for at least 150 minutes of moderate activity per week.
When buying packaged foods, check for added sugar, trans fats, and unnecessary preservatives. Prioritize options with fewer, recognizable ingredients.
We all have cravings, and giving up junk food entirely might not feel realistic — or even necessary. Instead, practice moderation. Allow yourself the occasional treat, but focus on making nutrient-rich, whole foods the star of your meals. Educating yourself about your food choices is empowering. It’s not about restriction; it’s about making decisions that align with your health goals. Before reaching for your usual snack, ask yourself, “How will this help my body?”
According to a study, those who consumed the most ultra-processed foods were 29% more likely to get colon cancer than men who consumed the fewest. Risk of colorectal cancer could be reduced especially in those who have a family history by and making informed dietary choices is one of the simplest, yet most effective, ways to protect your health. Healthcare Professionals advise starting with little dietary adjustments, such as switching from fries to baked potatoes and swapping sweet yoghurts for fruit and Greek yoghurt. Further by reducing your reliance on junk food and incorporating more whole, nutrient-dense foods into your diet, you can significantly lower your risk while enjoying the full spectrum of flavors and nourishment food has to offer.
