Ultra-Processed Foods and Colon Cancer: What We Know So Far

By Wendy Francis, NBC-HWC – Board-Certified Health & Cognitive Coach

Colon cancer has been getting more attention lately, especially because rates are rising in younger adults. While there is never one single reason for a disease like cancer, researchers are looking closely at lifestyle factors, including the rise in ultra-processed foods.

Ultra-processed foods are not just “food that comes in a package.” They are usually industrially made products that often contain added sugars, refined starches, unhealthy fats, preservatives, flavor enhancers, colors, emulsifiers, and very little fiber or whole-food nutrition.

What Recent Research Is Showing

A recent study published in JAMA Oncology looked at nearly 30,000 women under age 50 and found that those who ate the highest amounts of ultra-processed foods had a 45% higher risk of developing conventional adenomas, which are a type of colon polyp that can be a precursor to colorectal cancer.

This does not mean ultra-processed foods directly “cause” colon cancer. It means there is a concerning association, and it is strong enough that we should be paying attention.

Other research has also linked higher ultra-processed food intake with colorectal cancer risk, especially in men. One large study found that men who consumed the highest amounts of ultra-processed foods had a 29% higher risk of colorectal cancer compared with men who consumed the lowest amounts.

Why This Matters

According to the American Cancer Society, colorectal cancer rates are increasing in people younger than 65. In 2026, nearly 159,000 new cases are expected in the United States. That is about 440 diagnoses every day.

That number should make us pause. Not panic, but pause.

We live in a world where ultra-processed foods are everywhere. They are quick, cheap, easy, and heavily marketed. For many people, they have become the foundation of the daily diet rather than the occasional convenience food.

Why Ultra-Processed Foods May Be a Problem

Researchers are still studying the exact reasons these foods may be connected to colorectal cancer, but there are several possible factors:

• They are often low in fiber, which is important for gut health and regular elimination.
• They can be high in added sugars and refined carbohydrates, which may contribute to inflammation and metabolic dysfunction.
• They may replace protective foods like vegetables, beans, fruit, whole grains, nuts, and seeds.
• Some contain processed meats, which are already recognized as a colorectal cancer risk factor.
• Additives, packaging chemicals, and changes to the gut microbiome are also being studied.

This Is Not About Fear

I want to be very clear: eating something processed once in a while is not the problem. Having a frozen pizza on a busy night, grabbing fast food while traveling, or enjoying packaged snacks occasionally does not mean you are doomed.

The bigger concern is when ultra-processed foods become the regular pattern. When breakfast, lunch, dinner, snacks, and drinks are mostly coming from packages, drive-thrus, bars, boxed meals, sweetened beverages, and convenience foods, the body may be missing the basic nutrients it needs to function well.

Back to Basics

This is why I always come back to the basics. Your body does not need perfection. It needs consistency.

Start by adding more real food back into your day:

• Drink more water.
• Add vegetables to one meal.
• Choose whole grains more often.
• Eat more beans, lentils, nuts, seeds, and fruit.
• Swap sugary drinks for water, unsweetened tea, or sparkling water.
• Make protein choices that are less processed when possible.

You do not have to overhaul your entire life overnight. Start with one meal. Start with one swap. Start with one less ultra-processed item each day.

The Bottom Line

The research does not say that one processed food causes colon cancer. But it does show that diets higher in ultra-processed foods are being linked to health concerns, including colorectal cancer risk and precancerous colon changes.

That is worth paying attention to.

Food is not about fear. It is about awareness. The more we understand how everyday choices affect our health, the more empowered we become to make better ones.

Disclaimer: This article is for educational purposes only and is not medical advice. Always talk with your healthcare provider about your personal risk factors, symptoms, and colorectal cancer screening recommendations.