Too Young for a Colonoscopy? These Foods May Help Protect Colon Health

June 02, 2026

avocado toast and sunny-side up eggs on plate

Colorectal cancer is the third-most diagnosed cancer and the third-leading cause of cancer death in men and women in the United States. What’s more, the disease is on the rise in younger people, including adults in their 20s, 30s and 40s. About one in five people diagnosed with colorectal cancer are under the age of 55.

“While they’re highly effective at both preventing and catching colorectal cancer early, routine colonoscopies don’t start for most people until age 45,” says Melissa Lumish, MD, a medical oncologist at University Hospitals Seidman Cancer Center. “Maintaining a healthy lifestyle – which includes eating a wide variety of nutrient-dense foods as well as regular physical activity – may help lower your risk of developing colorectal cancer, though further research is needed.”

Foods to Eat More Often

Whole Fruits

Fruits are rich in fiber and other nutrients. Fiber can help lower the risk of colon cancer by supporting healthy bacteria in the gut and helping harmful substances move through the colon faster.

Fruits also contain antioxidants and phytochemicals, which may help lower the risk of colorectal cancer and other digestive problems. Antioxidants help protect cells from damage caused by molecules called free radicals, which are linked to cancer and other diseases. Phytochemicals are natural compounds found in plants that may help slow or prevent the development of colon cancer and other illnesses.

It's best to eat whole fruits instead of processed fruit or sugary fruit juices. Apples, bananas, blackberries, cantaloupes, blueberries, mangoes, oranges, pears and raspberries are some healthy, delicious choices.

Non-Starchy Vegetables

Like whole fruits, many vegetables contain fiber, antioxidants and phytochemicals. Try to eat mostly non-starchy vegetables like artichokes, asparagus, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumbers, kale, lettuce, okra, peppers, spinach and tomatoes.

Starchy vegetables like potatoes, corn and peas should be consumed in moderation, because eating them too often can increase the risk of type 2 diabetes, which may also raise the risk of colorectal cancer.

Fresh Fish

Eating fatty fish that are high in omega-3 fatty acids can lower the risk of developing inflammatory bowel disease, which is linked to an increased risk of colorectal cancer. Fatty fish rich in omega-3 fatty acids include anchovies, herring, mackerel, salmon, sardines and tuna. However, limit how much tuna, king mackerel and other large fish you eat, since they may contain higher levels of mercury or other pollutants.

White Meats and Eggs

Protein helps the body repair and replace cells and supports many important functions. If you choose to eat animal-based protein, opt for healthier alternatives like skinless chicken, turkey and eggs. Frequently eating red and processed meats is known to increase colorectal cancer risk. However, experts have not found evidence that eating white meats increases this risk.

Beans and Other Legumes

Legumes such as such as kidney beans, pinto beans, soybeans, black beans and lentils are another great source of protein, fiber and antioxidants such as vitamin E and vitamin B. Beans also contain flavonoids, a type of phytochemical, that may help prevent tumors from growing. What’s more, black beans and other legumes make beneficial fatty acids in the gut that may help protect colon cells.

In addition to decreasing colon cancer risk, beans and other legumes can help maintain healthy cholesterol and blood sugar levels.

Nuts

Nuts are high in fiber, healthy fats and flavonoids. Good choices include tree nuts such as almonds, cashews, hazelnuts, macadamia nuts, pecans, pistachios and walnuts. For people who already have or have had colon cancer, eating nuts has also been linked to a lower chance of the cancer coming back and a lower risk of death.

Whole Grains

Rich in fiber and other important nutrients, whole grains include barley, brown rice and quinoa. According to the American Institute for Cancer Research, eating at least three servings of whole grain foods per day may decrease the risk of colorectal cancer.

Vitamin D-Rich Foods

Some research suggests that getting vitamin D from foods (not supplements) may lower the risk of early-onset colorectal cancer. One study found that consuming higher dietary vitamin D was linked to a lower risk of both pre-cancerous growths and colorectal cancer in young women. Good food sources of vitamin D include milk, eggs, mushrooms and certain fish such as rainbow trout, mackerel, salmon, sardines, tuna and herring.

Foods to Limit

Sugar-Sweetened Beverages

Some research links drinking sugar-sweetened beverages with an increased risk of colorectal cancer. For example, one study found that drinking large amounts of sugary beverages may increase the risk of early-onset colorectal cancer in women. Another study found a possible link between the glucose-fructose blend found in many sugary drinks and the spread of colorectal cancer to other parts of the body.

Red and Processed Meats

Frequent consumption of red meats like beef, pork and lamb is known to raise the risk of colorectal cancer. This may be due in part to chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) that form when red meat is cooked at high temperatures. Red meat also contains compounds called advanced glycation end products (AGEs), which are linked to inflammation and may increase colorectal cancer risk.

Similarly, diets high in processed meats such as hot dogs, bacon, sausages, pepperoni and cold cuts have been strongly linked to an increased risk of colorectal cancer. One large study found that regular consumption of large amounts of processed meats increased colorectal cancer risk by 40%, while frequently consuming red meats raised the risk by 30%.

Alcohol

An occasional drink does not appear to affect your chances of getting colorectal cancer. However, moderate to heavy drinking can make you more likely to get it. In fact, some recent studies indicate that consistent heavy drinking may double your risk of developing colorectal cancer.

Other Things to Consider

“Information from past studies suggests that weight gain over time is associated with higher risk of early-onset colorectal cancer,” says Dr. Lumish. “As such, total calorie intake and maintaining a healthy weight may be more important in lowering colorectal cancer risk than eating or not eating certain foods.”

Dr. Lumish also points out that regular exercise is associated with a decrease in the recurrence of colorectal cancer, which suggests that regular exercise may also help reduce the risk of developing colorectal cancer risk in the first place.