4 Fruits to Help Reduce Colon Cancer Risk

According to the American Cancer Society, colon cancer impacts more than 100,000 Americans every year. It’s important to incorporate healthy foods into your routine that may mitigate your risk of colorectal cancer, and there are a variety of fruits that could help with that.

Gastroenterologist Joseph Salhab, D.O., took to Instagram to share some of his favorite fruits that have been shown to reduce colon cancer risk, per a 2023 study published in the World Journal of Gastroenterology.  Here are some of the fruits he suggests to stock up on—plus some recipes to try featuring the gut-friendly produce.

1. Watermelon

Watermelon isn’t just delicious; according to recent data, regular intake of the fruit may also lower your risk of colon cancer by 26%. The gastroenterologist highly recommends summer’s favorite fruit because it “contains lycopene, an antioxidant that may protect against cell damage.” 

As Salhab points out, antioxidant-rich watermelon is ultra-hydrating, and staying hydrated can support your gut health and keep you regular. Enjoy it savory in a Watermelon, Cucumber & Feta Salad or embrace its sweetness in our No-Churn Watermelon Ice Cream.

2. Apples

An apple a day could potentially keep the doctor away, thanks to its nutrient density. Apples are packed with gut-healthy fiber, and a higher intake of the fruit can reduce colon cancer risk by 25%. Plus, apples contain polyphenols, which Salhab notes have “antioxidant and anti-inflammatory effects.”

Apples are easy to pack and delicious as-is, but they’re also great in salads, overnight oats or when paired with peanut butter for a fiber- and protein-packed bite.

3. Kiwi

Providing a 13% reduction in colorectal cancer risk, Salhab says that kiwi is an “excellent source of fiber, aiding in digestive health.” The vibrant, tangy fruit is also rich in vitamin C, which can help support your immune system, heart health and skin health.

Kiwis make a great addition to fruit salads and yogurt-granola bowls, but they can also be spotlighted in savory recipes, like in these Easy Fish Tacos with Kiwi Salsa. 

4. Citrus

Eating a variety of citrus fruits, like oranges, grapefruits, lemons, limes and tangerines, can be a key factor to lowering the risk of colon cancer, with data showing a higher intake of these fruits may reduce risk by 9%. The gastroenterologist states that citrus fruits are “rich in vitamin C, an antioxidant that can neutralize free radicals, potentially reducing DNA damage.”

Citrus fruits also contain flavonoids, a class of polyphenols that can aid healthy aging, fight inflammation and may reduce cancer risk. Ring in warmer weather and support your gut health by making a Citrus Salad with Pomegranate & Mint or a zero-waste Orange Peel Smoothie.

The Bottom Line

If you’re looking to support your gut health, increasing your intake of fiber-rich foods like fruits, vegetables, legumes and nuts can help. Per recent research, watermelon, apple, kiwi and citrus fruits specifically can help lower your colon cancer risk. Talk to your doctor or dietitian for a more personalized plan to help maintain a gut-healthy eating pattern.