The rise of early-onset colon cancer, especially in adults under 50, has become a major public health concern. Emerging research suggests that one of the most modifiable risk factors may be hiding in plain sight: our diet. In particular, the consumption of processed and ultra-processed foods may be key players in the rise of this disease. But what, exactly, is processed and ultra processed food, and why do they affect the body so negatively? Please keep reading to learn more.
What Is Processed Food vs Ultra Processed Food?
When we talk about processed food, we mean any food that has been altered from its natural state. This can be as simple as washing, chopping, canning, freezing, or adding salt or sugar. Dried beans or frozen vegetables, for example, are technically processed, but not necessarily harmful when part of a balanced diet.
Ultra processed food (UPF), on the other hand, refers to industrially formulated products made largely from substances not used in home kitchens (such as high-fructose corn syrup, hydrogenated oils, and modified starches), plus a long list of additives (emulsifiers, flavor enhancers, artificial colors). According to the NOVA classification system, these foods aren’t just “processed more”, they’re a fundamentally different food category.
Ultra processed food items often require minimal cooking, are highly palatable, and have long shelf lives. Examples include sugary drinks, packaged snacks, many ready-to-eat meals, processed meats, and breakfast cereals.
What Does Ultra Processed Food Do To The Body?
Ultra processed food (UPF) are typically high in added sugars, salt, and unhealthy fats, and very low in fiber, vitamins, and micronutrients. These foods may promote chronic gut inflammation. For instance, colon tumors from people with diets high in ultra-processed foods have shown elevated pro-inflammatory biomarkers and lower levels of healing or anti-inflammatory substances.
Meta-analyses indicate that high UPF intake is strongly associated with obesity. Obesity, in turn, is a well-known risk factor for colorectal cancer. Additives in UPFs, such as emulsifiers and artificial sweeteners, can disrupt the balance of gut bacteria, leading to a less healthy microbial environment that may drive disease processes.
Before buying food, read the nutrition label. If you recognize the ingredients, then it’s probably safer to eat than food with an ingredient list of long and unrecognizable names. This likely means that a lot of processing was involved before it was packaged.
What Does The New Ultra Processed Food Study Say About Colon Cancer?
A recent study focused on over 29,000 women under age 50 and found a common correlation: those who consumed the highest amounts of ultra processed food had a higher risk of developing conventional adenomas, which are colon polyps that can precede colorectal cancer.
This aligns with broader research that found that high UPF consumption was significantly associated with an increased risk of colorectal and colon cancer.
Other research also supports a biological mechanism that inflammation in gut tissue from diets high in ultra-processed foods may suppress healing and immune responses, potentially enabling tumor growth.
What Are Some Of The Top Ultra Processed Foods We Should Avoid?
Here are some common ultra processed food items that you may want to limit or avoid, especially given the emerging links to colon cancer:
Sugary Beverages
Examples: sodas, energy drinks, sweetened teas, sweetened juices
Why avoid them:
- They cause rapid spikes in blood sugar, which contributes to insulin resistance and inflammation: both factors associated with colorectal cancer development.
- Sugary drinks deliver excess calories without any fiber or nutrients, leading to weight gain (a known colon cancer risk factor).
- Many contain caramel coloring and preservatives, which may produce harmful byproducts during digestion.
Processed Meats
Examples: hot dogs, salami, sausages, deli turkey/ham
Why avoid them:
- The World Health Organization classifies processed meats as Group 1 carcinogens because they form nitrosamines. These compounds are strongly linked to colon cancer.
- They often contain high sodium and chemical preservatives, which can damage gut lining and disrupt healthy microbiome balance.
- Frequent consumption of processed meats is consistently associated with higher colorectal cancer risk in large population studies.
Packaged Snacks
Examples: chips, cookies, crackers, candy, pastries
Why avoid them:
- These products are high in refined oils, added sugars, and artificial additives that promote chronic inflammation.
- Many snack foods contain emulsifiers and stabilizers that may negatively impact gut bacteria and increase gut permeability (“leaky gut”), a potential contributor to colon disease.
- They also provide empty calories, which contribute to obesity, another colon cancer risk factor.
Instant or Boxed Meals
Examples: microwavable meals, frozen dinners, boxed pasta/rice mixes
Why avoid them:
- These meals are usually loaded with preservatives, artificial flavors, and sodium, making them hard on the gut and cardiovascular system.
- They often rely on ultra-processed starches and industrial oils, which can spike blood sugar and increase inflammation.
- The nutrient balance is typically poor: very low in fiber, which is essential for lowering colon cancer risk.
Sugary Breakfast Cereals & Bars
Examples: granola bars, “healthy” energy bars, flavored cereals
Why avoid them:
- Despite health claims, most contain high levels of added sugar and highly processed grains.
- They commonly include coloring agents, synthetic vitamins, and additives that make them ultra-processed.
- The lack of fiber plus the high sugar combo causes blood sugar spikes, which promotes inflammation and may weaken gut health over time.
Condiments and Spreads
Examples: certain salad dressings, dips, packaged sauces, flavored spreads
Why avoid them:
- Many contain vegetable oil blends, stabilizers, artificial flavors, and added sugars, which makes them ultra-processed even in small amounts.
- Frequent use can lead to a higher cumulative intake of emulsifiers, which some studies link to disrupted gut microbiota and increased risk of colon inflammation.
- They contribute “hidden” calories and ingredients that make it harder to maintain a colon-healthy diet.
How Else Can You Support Gut Health?
Reducing ultra-processed foods is a powerful step, but building gut resilience involves more holistic strategies. Here’s what else you can do:
Best Foods For Gut Health
- Fiber-rich whole foods: Fruits, vegetables, legumes, whole grains (e.g., oats, quinoa), and nuts feed your beneficial gut bacteria.
- Fermented foods: Yogurt, kefir, sauerkraut, kimchi, and kombucha can help support a diverse and balanced microbiome.
- Healthy fats: Avocado, olive oil, nuts, and seeds support gut barrier function and reduce inflammation.
- Polyphenol-rich foods: Berries, green tea, dark chocolate (in moderation), and colorful vegetables provide antioxidants that nourish gut microbes.
Best Supplements for Gut Health
While food should always be the foundation, some supplements may help support gut health:
- Probiotics: Strain-specific probiotics can help maintain microbial balance, especially after antibiotic use or during digestive stress.
- Prebiotics: Supplements such as inulin, fructo-oligosaccharides (FOS), or partially hydrolyzed guar gum (PHGG) help feed your good gut bugs.
- Digestive enzymes: These may support digestion if you struggle with bloating, gas, or malabsorption.
- Butyrate or postbiotic supplements: These can support gut barrier integrity and reduce inflammation, though it’s best to use them under guidance.
Functional Medicine Clinic Omaha
At Balanced Body Health and Wellness, our Functional Medicine Clinic in Omaha is here to support you on your health journey, especially in gut health and cancer prevention. If you’re concerned about the impact of your diet on long-term health or want to lower your risk of colon cancer, we can help. Contact us to schedule a consultation and build a strategy that protects your gut, supports long-term health, and reduces your cancer risk.
