- Eating broccoli, dairy and walnuts weekly may help significantly lower colon cancer risk.
- Pulses, pistachios and watermelon support gut health and help reduce inflammation linked to cancer.
- Pairing a fiber-rich diet with exercise, hydration and limiting ultra-processed meats supports colon health.
Colon cancer is one of the most common types of cancer, but fortunately, it’s also one of the most preventable. Research shows that lifestyle changes, particularly in diet, can significantly reduce your risk. If you’re curious about which foods to incorporate into your weekly meal plan, you’re in the right place. Below, we’ve highlighted 6 powerhouse foods that experts recommend eating weekly (or more frequently!) to help protect and enhance colon health. From fiber-rich veggies to nutrient-packed nuts, these choices are packed with flavor and backed by science to potentially help reduce colon cancer risk naturally.
1. Broccoli
“Broccoli and especially broccoli sprouts are some of the top foods I’d recommend to reduce colon cancer risk,” shared Johannah Katz, M.A., RD. One reason why Katz feels that broccoli is a standout vegetable when it comes to reducing the risk of colon cancer is thanks to its rich content of sulforaphane, or a compound known for its powerful cancer-fighting properties. Sulforaphane supports the body in multiple ways, including aiding detoxification, reducing inflammation and protecting colon cells from DNA damage. “Sulphoraphane has been extensively studied for its chemo preventive properties,” Katz added. The American Institute for Cancer Research also highlights cruciferous vegetables like broccoli as essential for a cancer-protective diet, particularly for colorectal cancer.
2. Dairy Milk
Research shows that consuming more dairy products may help lower the risk of developing and dying from colorectal cancer. A comprehensive analysis of 31 studies found that people with the highest dairy intake had a 21% lower risk of developing colorectal cancer compared to those with the lowest intake. Milk, in particular, showed a strong protective effect among the dairy foods evaluated. For colorectal cancer mortality, high dairy consumption was linked to a 29% lower risk of death.
One reason why dairy milk may be such a positive addition to a colorectal cancer risk reducing diet is due to the calcium that dairy milk provides. “In a large prospective study of diet and colorectal cancer, there were less occurrences of colorectal cancer in those who consumed more calcium-rich foods,” shared Teresa Gentile, M.S., RDN.
3. Walnuts
Walnuts are a nutritional powerhouse, and their benefits for colon cancer risk reduction make them a standout snack. One of the key reasons is their rich content of omega-3 fatty acids, which help fight inflammation, a factor closely linked to cancer development and progression. Additionally, walnuts are packed with fiber, which supports gut health by feeding beneficial bacteria in the microbiome.
What truly sets walnuts apart, though, is their polyphenol compounds. “Our microbiome turns these polyphenols into a compound called Urolithin A,” Jen Scheinman, M.S. RDN, CDN explains. This compound has been shown to reduce inflammation and support colon health. “One study followed people who ate roughly a handful of walnuts a day for 3 weeks. The researchers noted that those with the highest levels of Urolithin A after 3 weeks had lower levels of inflammatory markers and had higher levels of a protein called peptide YY, which may help protect against colon cancer,” Scheinman explained.
4. Legumes
Pulses and legumes, such as lentils, black beans and chickpeas, are nutritional all-stars when it comes to reducing colon cancer risk, Lisa Young, Ph.D., RDN, explains. These plant-based powerhouses are packed with fiber, protein, and antioxidants, all of which play a role in supporting gut health and reducing inflammation—two key factors in lowering the risk of colon cancer. In fact, recent research continues to show a strong link between high-fiber diets, particularly those rich in legumes, and a reduced risk of colorectal cancer. One analysis of 29 studies found that people who ate the most legumes had a 10% lower risk of developing colorectal cancer compared to those who ate the least. Even better, increasing the legume intake by just one serving (about 100 grams or ½ cup) per day was linked to a 21% lower risk.
Incorporating legumes into your diet doesn’t have to be complicated. “It’s ok to start slowly by substituting your favorite beans instead of meat,” explained Young. You can toss black beans into a salad, whip up a chickpea-based spread like hummus or enjoy a hearty lentil soup. These simple swaps not only add flavor and variety to your meals but also provide a powerful boost to your colon health.
5. Pistachios
Pistachios are not only a delicious snack but also a smart choice for reducing colon cancer risk. Caroline Thomason, RD, CDCES, explains, “Pistachios are a smart snack choice for lowering colon cancer risk,” pointing to research that found a 25% lower risk of colon cancer for every 5-gram-per-day increase in total nut intake, including tree nuts like pistachios. These little green gems are packed with nutrients and fiber, which support gut health and play a role in cancer prevention. Plus, they’re easy to enjoy on their own or as part of a meal.
More research highlights additional reasons to reach for pistachios. Thomason shares that a 2025 clinical trial found that eating about 2 ounces of pistachios daily helped shift gut microbiota composition in a beneficial way, increasing levels of butyrate-producing bacteria, an important factor in colon health and cancer prevention. Consistency is key, and Thomason suggests treating pistachios as a “sprinkle food” by adding them to salads, oatmeal, yogurt or roasted vegetables. This simple habit not only helps you meet your daily intake goal but also adds flavor, texture and nutrients to your meals, making pistachios a tasty and powerful ally for your colon health.
6. Watermelon
Watermelon isn’t just refreshing for summer; it’s also a fantastic food for reducing colon cancer risk. “Watermelon is also a food to keep on your radar as it is high in lycopene, which has been associated with reduced risk of colon cancer,” Sharniquea White, M.S., RDN, LD, explained. Lycopene is a powerful antioxidant that helps protect cells from damage and reduces inflammation, both of which are key in lowering cancer risk. Plus, watermelon is hydrating and low in calories, making it an easy addition to any diet.
Recent studies have shown just how impactful watermelon can be. White points out that “higher watermelon intake could reduce colon cancer risks by 26%.” That’s a significant benefit for such a simple and delicious food!
Other Tips for Reducing Colon Cancer Risk
While incorporating these foods into your weekly diet is a fantastic start, other lifestyle changes can amplify your results. Here are additional tips for lowering your colon cancer risk:
- Maintain a healthy weight: Excess weight, particularly around the abdomen, has been linked to higher colon cancer risk. Stay active and eat a balanced diet to support healthy weight maintenance.
- Stay hydrated: Drinking plenty of water helps keep your digestive system moving and prevents constipation, a potential contributor to colon health issues.
- Limit ultra-processed meats: Diets high in ultra-processed meats like bacon and hot dogs have been associated with increased colon cancer risk.
- Exercise regularly: Physical activity helps improve digestion and reduce inflammation. Aim for at least 30 minutes of movement most days of the week.
- Avoid smoking and limit alcohol: Both habits can damage cells and increase cancer risk. Reducing or eliminating them can make a big difference.
Our Expert Take
When it comes to preventing colon cancer, what you eat plays a critical role. Including foods like broccoli, dairy milk, walnuts, pulses, pistachios and watermelon in your weekly diet can go a long way in supporting colon health and reducing your cancer risk. Paired with other good-for-you habits like staying active, staying hydrated and eating mindfully, these dietary choices can make a significant impact on your overall well-being.
Small, consistent changes are the key to long-term health. Try incorporating these foods one by one and enjoy the benefits they bring—not just for your colon but for your body as a whole. A healthier you starts at the root of your habits—so stock up on these nutrient-packed foods.