Here’s some food for thought: What’s on your plate could be putting you at risk for colorectal cancer.
Once primarily associated with older adults, incidence of the disease has been steadily rising among younger people since the ’90s. Today, it’s the leading cause of cancer-related deaths in Americans under 50, according to the National Cancer Institute.
“While nobody totally knows why we’re seeing such an alarming rise in younger onset cancers, a lot of people are suggesting — and the research shows — that perhaps it may be related to what we’re eating,” Dr. Karen Zaghiyan, board-certified colorectal surgeon, said on TikTok, where she broke down the five foods that increase your colorectal cancer risk.
Red meat
Doctors have long had a bone to pick with red meat — and it’s not just about the cholesterol.
According to Zaghiyan, regularly consuming beef, veal, lamb or pork could increase your risk of colorectal cancer by 18%.
“We don’t know of a safe amount, and if you’re charring your meat, i.e., cooking it over a flame, that adds even more risk,” she said in her TikTok, which has since garnered over 792,000 views.
Dr. Cedrek McFadden, a colorectal surgeon based in South Carolina and medical adviser to the Colorectal Cancer Alliance, also stressed the risk to The Post.
“Eating a lot of red or processed meats can increase your risk. Add more fiber-rich fruits, veggies and whole grains to your plate,” he said.
The exact mechanism linking excessive red meat consumption to colorectal cancer is still under debate. An October 2024 study suggests that iron from red meat reactivates telomerase, an enzyme that lengthens the ends of DNA chromosomes, driving the progression of the disease.
Processed meats
That deli meat you pile on your sandwich could be doing more harm than good.
Processed meats, like sausages, hot dogs, bacon, pepperoni and ham, are typically salted, cured, smoked or chemically preserved to extend their shelf life — but they also come with a price.
“They increase your risk of colorectal cancer 15% to 35% if you’re eating one serving a day,” said Zaghiyan. “The less you eat, the better — there is no defined safe amount.”
Much like red meat, the link between frequent consumption of processed meats and a higher risk of colorectal cancer is still being explored. A March 2024 study suggests your genetics could play a role.
Researchers found that people who consumed more red or processed meats, respectively, had a 30% to 40% increased risk for colorectal cancer. They also identified two genes, HAS2 and SMAD7, which influenced cancer risk depending on how much red or processed meat was consumed.
Sugar-sweetened beverages
If you’re a soda or juice lover, it might be time to rethink that daily habit.
“These beverages are artificially sugared with high fructose corn syrup and sucrose fructose, and consumption of these has been associated with development of colorectal cancer,” said Zaghiyan.
A 2021 study found that people who drank two or more servings of sugar-sweetened beverages per day were more than twice as likely to develop colorectal cancer before the age of 50 compared to those who had it less than once a week.
Alcohol
Next time you crack open that beer, pour a glass of wine or sip on your favorite spirit, you might want to pause and think again.
Alcohol isn’t just a social lubricant — it’s the third-leading preventable cause of cancer in the US, trailing only tobacco and obesity. It’s been linked to an increased risk of at least seven types of cancer, including the colon.
“This risk is especially heightened in people who drink alcohol daily, but there’s no safe amount,” Zaghiyan said.
Last year, former US Surgeon General Vivek Murthy advised that alcoholic drinks should carry a label warning consumers about their cancer risk.
So, how exactly does alcohol fuel cancer? One key factor is acetaldehyde, a carcinogen that the body produces when it breaks down ethanol. Alcohol also messes with our hormones, disrupting how cells grow and divide — setting the stage for cancer. On top of that, drinking interferes with the body’s ability to absorb vital nutrients like iron, folate and essential vitamins.
To make matters worse, excessive alcohol consumption can lead to weight gain. Being overweight or obese is associated with a higher risk of getting 13 types of cancer, including colorectal.
Ultraprocessed foods
Bad news for your favorite junk food — those ultraprocessed snacks, cereals and baked goods could be contributing to a higher risk of colorectal cancer.
“The reason for the increased association with various gut conditions and colorectal cancer is due to the existence of emulsifiers, artificial sweeteners and various additional additives like food dyes that come in these foods,” Zaghiyan said.
A 2022 study found that men who ate large amounts of ultraprocessed foods had a 29% higher risk of developing colorectal cancer compared to those who consumed the least.
Scientists are still learning why ultraprocessed foods are so harmful, and new evidence suggests they may be interfering with the body’s natural healing process. A December study suggests that chronic inflammation, fueled by poor diet choices, plays a key role in driving the growth of colorectal cancer.
“We now see this inflammation in the colon tumors themselves,” said co-author Dr. Timothy Yeatman, a professor of surgery at the University of South Florida. “Cancer is like a chronic wound that won’t heal — if your body is living off of daily ultra-processed foods, its ability to heal that wound decreases due to the inflammation and suppression of the immune system that ultimately allows the cancer to grow.”
Zaghiyan advises keeping these foods to a minimum, though she acknowledged it may be tough to cut them out entirely. Research suggests that between 60% and 90% of the standard American diet now consists of food and beverages that are highly processed.
Her advice: “If all of us can increase the amount of fruits, vegetables and whole grains that we ingest on a day to day basis, and try to minimize all these other categories, I think all of us can take a step toward reducing our risk of colorectal cancer.”
