Colorectal cancer ranks as the third most frequently diagnosed cancer and the second leading cause of cancer-related deaths in the United States. This year alone, the American Cancer Society anticipates around 158,850 new colorectal cancer cases and approximately 55,230 fatalities. Sadly, this disease has also claimed the lives of well-known figures, such as James Van Der Beek and Chadwick Boseman. With incidence rates climbing among younger adults, there’s growing awareness and a search for ways to mitigate risk. Research indicates that a diet rich in whole foods may help lower one’s chances of developing colon cancer, and increasing fruit intake is a practical starting point.
“While no single fruit has been definitively shown to prevent colon cancer, variety is key,” explains Ritu Nahar, M.D., a board-certified gastroenterologist with Allied Digestive Health. “Try to integrate several servings of whole fruits into your weekly routine as part of a largely plant-based, high-fiber diet.”
Nahar highlights four fruits that could be particularly helpful for promoting colon health and possibly decreasing the risk of colorectal cancer.
Fruits to Lower Risk of Colon Cancer
Berries
Berries, including raspberries, blueberries, blackberries, and strawberries, are abundant in fiber and polyphenols—antioxidants that may offer anti-inflammatory benefits. Their high fiber content also aids in maintaining a healthy gut microbiome and promoting regular bowel movements.
Although more studies are needed, some research suggests that berries might play a protective role against colorectal cancer, especially for individuals at greater risk due to conditions like IBD. They’re an easy addition to your diet, whether enjoyed as a sweet snack or mixed into yogurt or oatmeal.
Apples
“Apples offer both soluble and insoluble fiber, including pectin, which gut bacteria can ferment into beneficial short-chain fatty acids,” Nahar notes. “Eating them with the skin adds extra fiber and plant compounds.”
A particular study has linked regular apple consumption to a reduced risk of colorectal cancer, revealing that individuals who frequently consume apples may have up to a 25 percent lower risk. Other studies have highlighted how compounds found in apples, such as polyphenols and fiber, can alleviate oxidative stress, inhibit the growth of cancer cells, and minimize early changes in colon tissue.
Citrus
Citrus fruits like oranges, grapefruit, and lemons provide fiber, vitamin C, folate, and flavonoids. Vitamin C is effective in neutralizing free radicals, while flavonoids can help decrease inflammation and reduce cellular damage in the gut lining. A comprehensive meta-analysis demonstrated that higher citrus fruit consumption is associated with a 9 percent decreased incidence of colorectal cancer.
“The combination of fiber and bioactive compounds in citrus fruits makes them a beneficial addition to any diet geared toward colorectal and overall health,” Nahar adds. “Whole fruits are preferable over juice because they retain that valuable fiber.”
Pears
When was the last time you reached for a pear? They provide an effortless way to up your fiber intake, with a medium pear containing about six grams of fiber—around 21 percent of the daily recommended amount. Nahar recommends eating them with the skin to maximize fiber intake.
Fiber assists in maintaining regular bowel movements and nourishes beneficial gut bacteria. Various large-scale studies have linked higher fiber consumption to a decreased risk of colorectal cancer, suggesting that each additional 10 grams of fiber consumed daily can contribute to a 7 to 10 percent reduction in colorectal cancer risk.
