Farah Sabir While researchers continue investigating this troubling trend, a groundbreaking study published in JAMA Oncology has uncovered a significant connection: women who consumed the highest levels of ultraprocessed foods had a 45% higher risk of developing precancerous colorectal polyps compared to those with the lowest intake.
This finding adds to growing evidence that what we eat may be driving the increase in early-onset colorectal cancer cases.
The food choices we make daily aren’t just affecting our waistlines, they may be silently increasing our cancer risk.
Understanding this connection could help us make more informed decisions about what goes on our plates and potentially reverse this concerning health trend.
What Are Ultraprocessed Foods (UPFs)?
Ultraprocessed foods (UPFs) are industrial formulations that go far beyond basic food processing.
While traditional processing methods like canning or freezing help preserve nutrients and extend shelf life, ultraprocessing fundamentally transforms ingredients into products bearing little resemblance to whole foods.
UPFs typically contain five or more ingredients, including substances rarely used in home cooking: such as hydrogenated oils, modified starches, artificial flavors, colors, sweeteners, and various preservatives.
These foods are designed to be hyper-palatable, convenient, and shelf-stable—often at the expense of nutritional value.
Common Examples of UPFs
- Mass-produced packaged breads and baked goods
- Breakfast cereals and granola bars
- Instant soups, noodles, and ready meals
- Packaged snacks (chips, crackers, cookies)
- Carbonated soft drinks and fruit-flavored beverages
- Processed meats (sausages, nuggets, fish sticks)
- Ice cream and other frozen desserts
- Fast food items and takeaway meals
Why UPFs Are So Prevalent
- Convenience and time-saving appeal
- Long shelf life reduces food waste
- Often less expensive than whole foods
- Engineered to be highly palatable and addictive
- Aggressive marketing, especially to children
- Widely available in most food retailers
- Require minimal preparation
- Consistent taste regardless of season or location
In the United States, ultraprocessed foods now account for approximately 60% of total caloric intake for the average adult. This figure has risen steadily over the past several decades, coinciding with the increase in early-onset colorectal cancer rates.
The Study: Linking UPFs to Colorectal Cancer Risk
Researchers analyzed data from nearly 30,000 women to establish the UPF-cancer connection
The groundbreaking research published in JAMA Oncology examined data from the Nurses’ Health Study II, following nearly 30,000 female nurses under age 50 for 24 years. Participants completed detailed dietary questionnaires every four years and underwent at least two lower endoscopies to screen for colorectal cancer precursors.
Key Study Findings
- Women who consumed the highest amounts of ultraprocessed foods (about 10 servings daily) had a 45% higher risk of developing conventional adenomas compared to those with the lowest intake (about 3 servings daily)
- The average participant consumed 5.7 servings of UPFs daily, representing 35% of their total caloric intake
- The association remained strong even after accounting for other known risk factors like body mass index, type 2 diabetes, and low fiber intake
- The risk increase appeared linear, meaning more UPF consumption correlated with progressively higher risk
Importantly, the study found a specific association between UPFs and conventional adenomas, which are the precursors most commonly linked to early-onset colorectal cancer.
No significant association was found with serrated lesions, another type of precursor that develops more slowly and is less frequently associated with early-onset disease.
Want to explore the research in depth?
Access the complete study findings to better understand the connection between ultraprocessed foods and colorectal cancer risk.
Why Might UPFs Increase Cancer Risk?
Ultraprocessed foods may promote inflammation and disrupt gut health, creating conditions favorable for cancer development
While the study establishes a correlation between UPF consumption and colorectal cancer precursors, researchers are still investigating the exact biological mechanisms underlying these conditions. Several plausible pathways may explain this connection:
Chronic Inflammation
UPFs typically contain high levels of refined carbohydrates, unhealthy fats, and additives that can trigger inflammatory responses in the body. Chronic inflammation is a well-established driver of cancer development and progression.
As researchers at USF Health and Tampa General Hospital Cancer Institute discovered, tumors from patients consuming Western diets showed an excess of pro-inflammatory molecules and a shortage of inflammation-resolving compounds.
Gut Microbiome Disruption
UPFs can alter the delicate balance of bacteria in our gut microbiome. These changes may promote the growth of harmful bacteria that produce cancer-causing compounds while reducing beneficial bacteria that protect against inflammation and cancer.
The low fiber content in most UPFs also means less fuel for beneficial gut bacteria, further disrupting this crucial ecosystem.
Food Additives and Processing Byproducts
Many additives in UPFs have been linked to adverse health effects. For example, emulsifiers can damage the protective mucus layer in the colon, while artificial sweeteners may alter glucose metabolism and promote inflammation.
Additionally, certain cooking methods used in processing (like high-temperature frying) can produce potentially carcinogenic compounds such as acrylamide and heterocyclic amines.
It’s important to note that the study shows association rather than direct causation. However, the strength of the association, combined with our understanding of these biological mechanisms, provides compelling evidence for reducing UPF consumption as a potential cancer prevention strategy.
Practical Ways to Reduce UPFs in Your Diet
Whole, minimally processed foods form the foundation of a cancer-protective diet
Eliminating ultraprocessed foods can be challenging in today’s food environment. However, making gradual, sustainable changes can significantly reduce your UPF consumption and potentially lower your colorectal cancer risk.
Whole Food Alternatives
- Fresh or frozen fruits and vegetables (without added sauces or sugars)
- Whole grains like brown rice, quinoa, and oats
- Beans, lentils, and other legumes
- Nuts and seeds
- Fresh or frozen fish, especially fatty fish rich in omega-3s
- Pasture-raised eggs and poultry
- Extra virgin olive oil and avocados
- Plain yogurt (add your own fresh fruit for sweetness)
UPFs to Minimize
- Sugary breakfast cereals and granola bars
- Packaged snacks (chips, crackers, cookies)
- Processed meats (hot dogs, bacon, deli meats)
- Frozen ready meals and instant noodles
- Soda and sugar-sweetened beverages
- Mass-produced breads and baked goods
- Fast food and takeout meals
- Artificial sweeteners and diet products
Practical Food Swaps
| Instead of This UPF | Try This Alternative | Preparation Tips |
| Sugary breakfast cereal | Overnight oats with fresh berries | Mix oats with milk or yogurt and refrigerate overnight; add fruit in the morning |
| Potato chips | Air-popped popcorn or roasted chickpeas | Season with herbs and a small amount of olive oil |
| Frozen pizza | Homemade flatbread with vegetables | Use whole-grain pita or naan as a base; top with sauce, vegetables, and a moderate amount of cheese |
| Sweetened yogurt | Plain yogurt with fresh fruit and honey | Add a small amount of honey or maple syrup if needed for sweetness |
| Deli meat sandwich | Hummus and vegetable wrap | Use whole-grain wraps and load them with colorful vegetables |
| Soda or fruit juice | Infused water or unsweetened tea | Add sliced citrus, berries, cucumber, or herbs to water for flavor |
Smart Grocery Shopping Strategies
Shopping the perimeter of the store helps you focus on fresh, minimally processed foods
Reading Food Labels
When evaluating packaged foods, check the ingredient list first. A shorter list generally indicates less processing. Be wary of ingredients you don’t recognize or can’t pronounce, as these are often additives used in ultraprocessed foods.
Watch for different forms of added sugar, which may appear under multiple names like high-fructose corn syrup, dextrose, maltose, or evaporated cane juice. The higher these ingredients appear in the list, the more of them the product contains.
Shopping Pattern
Focus your shopping on the perimeter of the grocery store, where fresh produce, dairy, and proteins are typically located. The center aisles generally contain more ultraprocessed options.
When possible, shop at farmers’ markets for fresh, seasonal produce. Not only does this reduce your UPF intake, but locally grown foods often contain more nutrients since they’re harvested closer to peak ripeness.
Learning to read food labels is essential for identifying ultraprocessed foods
Meal Planning and Preparation
Planning meals ahead of time helps reduce reliance on convenient UPFs when hunger strikes. Batch cooking on weekends can provide ready-to-eat meals throughout the week, making it easier to avoid the temptation of takeout or frozen dinners.
Simple food preparation methods such as steaming, roasting, or sautéing preserve nutrients while enhancing natural flavors, reducing the need for excessive salt, sugar, and fat found in many UPFs.
Taking a Gradual Approach
Small, sustainable changes to your diet are more effective than attempting a complete overnight transformation
Rather than attempting to eliminate all ultraprocessed foods at once, which can feel overwhelming and unsustainable, focus on making gradual changes. Start by replacing one UPF item in your diet each week with a minimally processed alternative.
Pay attention to how your body feels as you reduce UPFs. Many people report improved energy levels, better digestion, and reduced cravings after decreasing their ultraprocessed food consumption. These positive reinforcements can help motivate continued dietary improvements.
“Diet isn’t a complete explanation for why we’re seeing this trend—we see many individuals in our clinic with early onset colon cancer who eat very healthy diets. Identifying other risk factors for early-onset colorectal cancer is one of the focuses of our work.”
Remember that while diet is an important modifiable risk factor for colorectal cancer, it’s not the only one. Regular screening, physical activity, maintaining a healthy weight, limiting alcohol consumption, and not smoking are also crucial preventive measures.
A “clean plate” filled with whole foods can help reduce your colorectal cancer risk
Conclusion: Your Plate, Your Health
Taking control of your plate is a powerful step toward reducing your colorectal cancer risk
The rising rates of early-onset colorectal cancer represent a concerning public health trend, but emerging research gives us valuable insights into potential preventive measures. The strong association between ultraprocessed food consumption and precancerous adenomas suggests that our dietary choices may play a significant role in this trend.
While eliminating UPFs from your diet may not be realistic or necessary, making conscious efforts to reduce them and increase whole, minimally processed foods can be a powerful step toward protecting your colorectal health. Remember that small, consistent changes often lead to the most sustainable results.
As Dr. Timothy Yeatman from USF Health and Tampa General Hospital Cancer Institute noted, “It is well known that patients with unhealthy diets have increased inflammation in their bodies. We now see this inflammation in the colon tumors themselves.”
This insight underscores how the foods we eat directly impact our internal environment and potentially influence cancer development.
While diet is just one piece of the cancer prevention puzzle, it’s one over which we have significant control each day. By making informed choices about what goes on your plate, you’re taking a proactive step toward reducing your colorectal cancer risk and improving your overall health.
