6 easy and science-backed snacks that fight colon cancer

Nature is the ultimate healer and food is the best medicine. When fighting chronic diseases like cancer, it is better to reach out to natural products than double up on medicines. Why? Well, eating one food can have multiple benefits and one medicine can have numerous side effects.

According to the American Cancer Society, about 107,320 new cases of colon cancer are estimated in the US in 2025. The risk of this cancer has increased more in people younger than 50 in the last couple of years. Thus, preventing and fighting cancer is vital for health and what better way to do it than naturally? Dr Joseph Salhab, a gastroenterologist with a following of 1.6M on Instagram, recently shared a video, suggesting 6 science-backed snacks that fight colon cancer. Here's what they are.

Eating watermelon sprinkled with some lime juice on top might seem like a peculiar taste, one that you might want to avoid but it's great for colon cancer. The snack is rich in lycopene and vitamin C, both of which are known to cut the risk of the chronic disease. A 2025 study published in Oncology Letters found lycopene to be an anti-cancer nutrient. Meanwhile, a 2022 study published in Clinical Nutrition found Vitamin C effective in protecting the body from small intestine cancer and colorectal cancer.

Yes, chia seeds are miraculous for health and pairing them with blueberries in a pudding can make you love eating healthy. The snack contains anthocyanins and soluble fibre that nourish the protective bacteria in the body. A 2019 study published in Advances in Nutrition, on the anthocyanins in blueberries found that they support the growth of favourable mucin-producing bacteria that can protect the lining of the gastrointestinal tract. Similarly, the phenolic compounds in chia seeds improved the markers of inflammation and bacterial population in the gut, in a 2023 study published in Nutrients.

It seems like it's time to make your avocado toast even tastier by adding some salsa to it. Not only will this snack make your taste buds groove in happiness, but the fibre and prebiotics in it will boost the immune cells in the colon. In a 2025 study published in the Cyprus Journal of Medical Sciences, the acetogenin-rich extract of avocado was effective in reducing the cells of colon and colorectal cancer. And among Americans, the higher intake of tomato salsa was found to be associated with a lower risk of colorectal cancer in a 2023 study published in Frontiers in Oncology.

While the consumption of kiwi is associated with many health benefits, one of them is its anticancer effects. According to a 2019 study published in Nutrition and Cancer, kiwi reduces oxidative injury and cytotoxic effect on cancer cell lines, thus reducing the risk of colorectal cancer.

Apple and cinnamon are rich in pectin fibre and polyphenols and have great anti-inflammatory effects on the colon. A 2009 study published in Reviews on Environmental Health, found the consumption of apples to be inversely correlated with colorectal cancer risk. Cinnamon extract was found to induce cell deal in colon cancer cell lines in a 2023 study published in International Journal of Molecular Sciences.

Along with the berries and oats, walnuts can be a healthy addition to your morning yogurt bowl. The snack is rich in Omega-3 and probiotics and can be protective against colon cancer. A 2025 study published in ecancer found walnuts to consist of ellagitannins, which are plant-derived polyphenols that have anti-cancer properties. Additionally, according to the Harvard T.H. Chan School of Public Health, eating yogurt two or more times a week can lower the risk of colon cancer.

With a rise in cases of colon and colorectal cancer among young Americans, extensive research has been conducted on the effects that natural foods can have on the digestive system to prevent the risk of these chronic diseases. These easy and science-backed snacks deserve a place in your diet if you want to ensure a healthy colon for long.

The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.