Colorectal cancer is the third most common type of cancer in the United States, and its rates continue to rise. While factors like age, exercise, weight, and alcohol intake all play a role, diet is one of the most important influences. Diets low in fiber and high in animal protein, fat, and refined carbohydrates have been linked to a higher risk of colorectal cancer. Fortunately, eating to protect your health doesn’t have to be complicated or expensive. Several simple canned foods can help lower your risk and support overall health.
Nutrition experts emphasize that healthy eating can be both fast and affordable. Liz Weiss, a registered dietitian nutritionist, explains that canned foods are convenient and nutritious, offering quick solutions without sacrificing health benefits. Maria Elena Fraga, another registered dietitian, recommends choosing canned foods that are high in fiber and antioxidants but low in sodium.
Among the best choices are canned legumes, such as beans, lentils, and peas. These foods are rich in fiber and anti-inflammatory compounds. Studies show that both soluble and insoluble fibers are linked to a reduced risk of colorectal cancer. A half-cup serving of canned legumes provides around 6 to 8 grams of fiber, which helps people move closer to the daily recommendations—25 grams for women and 38 grams for men. These foods are easy to use in many meals, from adding lentils to pasta sauce to blending white beans into soups.
Canned artichoke hearts are another strong option. They offer 5 grams of fiber per half-cup, including inulin, a type of prebiotic fiber that supports healthy gut bacteria. A healthy gut microbiome may reduce the risk of colon cancer. Artichoke hearts also contain polyphenols, which help fight inflammation. Adding them to salads or grain bowls is a simple way to increase fiber and flavor.
Canned pumpkin is high in fiber and contains beta-carotene, a pigment that the body converts into vitamin A. This nutrient supports the immune system and may play a role in lowering cancer risk. Research suggests that carotenoids like beta-carotene are linked to a reduced chance of colorectal cancer. Canned pumpkin blends well into smoothies, oatmeal, and yogurt, especially with spices like cinnamon or nutmeg.
Soups made with whole grains such as barley, brown rice, quinoa, or farro can also support colon health. Whole grains are consistently linked to lower cancer risk. These canned soups provide a quick and satisfying option for meals. For heart health, it’s best to choose low-sodium varieties.
Canned oranges offer vitamin C, an antioxidant that helps reduce oxidative stress and inflammation—two factors involved in cancer development. Though the evidence is less strong, some studies show that people who eat more citrus fruits, apples, watermelon, or kiwi have lower colorectal cancer risk. When buying canned fruit, choose options packed in juice rather than syrup. Tomatoes, another canned food rich in vitamin C and lycopene, may also provide cancer-fighting benefits, though human studies show mixed results.
In addition to changing your diet, there are other important steps to help reduce your risk. Regular cancer screening is essential. The American Cancer Society recommends beginning colorectal cancer screening at age 45. People with risk factors, such as a family history or digestive disorders, may need to start earlier. Talk with a healthcare provider about the best plan.
Staying active also plays a key role in prevention. Physical inactivity increases the risk of obesity and colorectal cancer. Regular exercise doesn’t have to be intense—walking, hiking, playing sports, or doing yoga can all help. Being active with friends or outdoors can make movement more enjoyable.
Cutting back on red and processed meats can also lower cancer risk. Research shows a strong link between these foods and colorectal cancer. Experts recommend eating less than 12 ounces of red meat per week and avoiding processed meats like Spam or corned beef. Plant-based proteins such as tofu, lentils, and beans are healthier options, offering fiber and anti-inflammatory nutrients.
Limiting alcohol is another helpful strategy. If you drink, the recommendation is no more than one drink per day for women or two for men. Drinking water between alcoholic drinks or switching to low-sugar or alcohol-free beverages can reduce intake and improve health.
Finally, boosting your fiber intake supports your digestive system and feeds helpful gut bacteria. These bacteria produce compounds that protect the colon. Eating more fruits, vegetables, whole grains, legumes, nuts, and seeds is the best way to raise your fiber levels. When increasing fiber, it’s important to drink more water to prevent discomfort like gas and bloating.
Simple dietary and lifestyle changes can make a big difference in reducing your risk of colorectal cancer. With a few pantry staples and mindful habits, protecting your health can be both easy and effective.
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