Is ultraprocessed food causing colon cancer? New study suggests it's possible

 America's ultraprocessed diet may be a key culprit behind rising colon cancer rates in younger adults, a new study suggests.

The study in the journal Gut found higher levels of inflammation in colon cancer tumor cells, leading to metabolic problems in those cells. The typical Western diet, which includes a lot of processed foods, has long been shown to drive inflammation.

Although much more research needs to be done to prove cause and effect, Dr. Andrew Chan, a gastroenterologist at Mass General Brigham in Boston, said he's glad to see more support for the connection between inflammation, metabolic dysfunction and an increased risk for colon cancer.

"That risk can certainly be plausibly related to diet," said Chan, who studies the causes of colon cancer.

While cancer rates overall and deaths from cancer have been falling, colon cancer rates have been climbing in recent decades among younger adults.

The rate of colon and rectal cancer diagnoses have fallen substantially since the mid-1980s, mainly because more people are getting screened and changing their lifestyle-related risk factors, according to the American Cancer Society. From 2011 to 2019, incidence of colon cancer fell by about 1% annually, mainly among older adults. In people younger than 55, rates have been growing by 1% to 2% a year since the mid-1990s.

To reduce risks of developing colon cancer, the American Cancer Society recommends eating plenty of fruits, vegetables and whole grains, and limiting or avoiding red and processed meats and sugary drinks. Smoking increases the risk for many types of cancers, and colon and other cancers have been linked to drinking alcohol.

The Gut study, led by researchers at University of South Florida Health in Tampa, found that fats in tumor cells from 162 colon cancer patients showed a “clear pro-inflammatory bias leading to dysregulated” metabolism.

Now, what's needed, Chan said, are studies to see what individual people are eating and whether specific foods they eat are linked to the kinds of changes the new study found. Ultimately, he said, that's what needed to "provide more evidence that there's a causal link between consumption and certain types of oil or ultra-processed foods and colorectal cancer."

11 high-fiber fruits that aid digestion and weight loss

 Are you getting enough fiber? The majority of Americans aren’t. In fact, many people only get half of the recommended amount of fiber. But adding more fiber to your diet doesn’t have to be complicated or involve expensive supplements. You can easily increase your fiber intake just by wisely choosing what fruit you want to eat.

In this article, we’ll explore 11 of the best high-fiber fruits and tell you how much fiber each fruit contains so you can make the most informed decisions. We’ll find out what fruit has the highest concentration of fiber and give you more information about every aspect of fiber, so let’s get started!

What is fiber?

Fiber is a catch-all term for the parts of food that you can’t digest. It’s mostly found in fruits and vegetables and less in meat. There are two types of fiber. Soluble fiber dissolves in water and can be digested by “good” gut bacteria, while insoluble fiber can’t. The FDA doesn’t separate these two types in their daily intake recommendations, but most fiber sources contain both types of fiber.

What are the benefits of eating fiber?

Improved digestion

Fiber moves through your digestive system without being broken down, which means it helps keep things moving. It’s also food for many beneficial species of gut bacteria, and a high-fiber diet has been linked with a lower chance of colon cancer.

Lower cholesterol levels

A high fiber intake can prevent the body from absorbing as much cholesterol from food. Small amounts of cholesterol are necessary in your body, but too much cholesterol can build up in your veins and clog them.

Weight management

Foods that are rich in fiber help you to feel full without taking in so many calories since fiber adds volume but cannot be digested. Food that’s more filling is extremely important for weight loss and makes following a diet much easier. That’s why junk food is so bad for weight loss — you can eat a lot of it without feeling full.

How much fiber do you need?

Men are recommended to get 30 to 38 grams of fiber per day. However, the average American only gets 16 grams of fiber each day. That’s why finding easy sources of fiber, like fruit, is so important.

11 fruits high in fiber

Passion fruit

Passion fruit’s soft, pulpy interior doesn’t seem particularly fiber-rich, but in fact, one passion fruit contains about 2 grams of fiber. These fruits are also very small, so you can eat several of them to get more fiber.

Raspberries

One cup of raspberries contains 8 grams of fiber. Most people eat 1/2 to 1 cup in a serving. Raspberries are also a great addition to a yogurt bowl or even a salad, as they incorporate more fiber into your meals.

Pears

According to the USDA’s FoodData database, 100 grams of pear contains 3 grams of fiber. A medium-sized pear is almost 200 grams, so one pear contains slightly under 6 grams of fiber.

Blackberries

Blackberries are very similar to raspberries; one cup contains 7.6 grams of fiber. Like raspberries, they can be added to yogurt or a smoothie for a boost of vitamin C and flavor, as well as fiber.

Oranges

One orange, sized slightly smaller than a cup, contains 2.8 grams of fiber. Mandarin oranges and tangerines also contain fiber, but since they’re much smaller, they usually have about 1 gram each.

Blueberries

One cup of blueberries has about 3.6 grams of fiber. That’s less than blackberries and raspberries, but still a good amount. There are also a lot of other benefits to blueberries, including anti-inflammatory and antioxidant properties.

Kiwi

A kiwi contains 2.1 grams of fiber per 100 grams. However, a medium-sized kiwi is only about 75 grams, so each one would contain more like 1.5 grams of fiber. If you really enjoy kiwifruit, you could easily eat two at a time, though.

Bananas

Bananas are famous for containing fiber, but they actually only contain about 1.9 grams of fiber per banana. They’re still a good fiber source because they’re easy to take on the go and snack on at any time, but they’re not a higher-fiber fruit than berries or oranges.

Cherries

One cup of cherries contains 3 grams of fiber, about as much as an orange, and a little less than a cup of blackberries. The pits can make them slightly more difficult to snack on than berries, but they’re a delicious addition to a variety of dishes.

Strawberries

Strawberries also have about 3 grams of fiber per cup. That’s less than other types of berries, but strawberries are the most popular type of berry, and they’re still a very good source of fiber.

Figs

Figs contain about 1.2 grams of fiber each, and dried figs 0.8 grams. But figs are also very small fruits, a little larger than a grape. A cup of dried figs has over 14 grams of fiber, which is the highest concentration of any fruit on this list.

Can you eat too much fiber?

It is possible to eat too much fiber, which can lead to digestive issues. However, most people get too little fiber, and even adding a lot of fiber is very unlikely to carry you over the line. It’s more important to worry about getting enough fiber than about getting too much.

The exception is vegans and vegetarians, who eat more plant foods and therefore get much more fiber. In that case, you may want to be careful, as it is possible to eat too much fiber while eating a vegetable diet.

Frequently asked questions

What fruit has the highest fiber in it?

Figs are very high in fiber. They might contain only 1.2 grams per fig, but each fig is so small that a small handful of figs contains much more fiber than the same volume of other fruits.

What are foods with the highest fiber?

There are lots of delicious high-fiber foods, like avocados, whole wheat products, nuts, and fruit. Grains like wheat, rice, and corn are the highest in fiber, especially whole grains like popcorn, whole wheat, and brown rice.

How to get 30 grams of fiber a day?

Getting enough fiber can be challenging. The easiest way to increase your fiber intake is to replace refined grains, like white rice and white bread, with whole grains, like brown rice and whole wheat bread.

Scientists identify ultra-processed foods that fuel colon cancer and healthy alternatives that may offset the damage

 Ultra-processed foods may be fueling a rise in colon-cancer cases — but healthy foods could unlock new ways to prevent or treat the disease, new research suggests.

Axis Max Life InsuranceIncome >10L? Get 1Cr Term Plan

Ad

Researchers from the University of South Florida and Tampa General Hospital Cancer Institute analyzed more than 100 tumor samples from patients. They were looking for compounds called bioactive lipids, molecules that can increase or decrease inflammation in the body.

The research team found that tumor samples contained a high proportion of these inflammation-causing compounds compared with healthy tissue.

Previous evidence has linked increased inflammation to diets high in processed food, such as chips, sausages, packaged desserts, and refined carbs.

Processed food shows up almost everywhere in our diets, and evidence increasingly suggests it's a factor in worsening health. At the same time, colon-cancer cases are on the rise in younger people, and it's now the second-leading cause of cancer-related death in the US.

The research team also found that the tumors were lacking in molecules associated with healing and lowering inflammation.

trivago.inFlorida Hotel Packages - Same Room, Different Price - Save on Your Booking

Ad

The inside look at the tumors could give scientists the tools to fight cancer by trying to balance the body's immune response, slowing or stopping tumor growth by cutting back on inflammatory compounds and boosting healthy ones.

One source of these kinds of molecules is our diet, from foods such as leafy greens and seafood rich in omega-3 fatty acids.

"If the molecules are coming from processed food products, they directly imbalance the immune system and drive chronic inflammation," Ganesh Halade, a professor at the University of South Florida Health Heart Institute who coauthored the study, said in a press release. "Our bodies are designed to actively resolve inflammation through bioactive lipid compounds derived from the healthy fats, like avocados, that we consume."

Fighting cancer with fish oil

The study, published December 10 in the journal Gut, is the first from a project funded by a five-year, $3.1 million grant from the National Institutes of Health.

The results are helping researchers better understand how food may influence cancer risk, Dr. Timothy Yeatman, a professor of surgery at the University of South Florida who's the senior author of the study, said in a press release.

Term Life Insurance PlansTop 5 Term Insurance Plans

Ad

Cancer is like a "chronic wound that won't heal," and a daily diet of ultra-processed foods can make it harder for the body to fight off tumors because of the increased inflammation, Yeatman said.

While it's not news that spinach and seafood are better for you than doughnuts and soda, pinpointing the link between food and inflammation unlocks more effective strategies to stave off disease in the future.

For example, the Tampa General Hospital Cancer Institute has conducted early trials of a modified form of fish oil with promising results for reducing inflammation, the press release said.

"This has the potential to revolutionize cancer treatment, moving beyond drugs to harness natural healing processes," Yeatman said. "It's a vital step toward addressing chronic inflammation and preventing diseases before they start."

In the meantime, there's evidence that your best bet for a longer, healthier life is sticking to a diet of mostly whole, unprocessed foods such as veggies, fruits, legumes, lean proteins, and whole grains.

What Happens to Your Body When You Eat Ham

 Pork is the most widely eaten meat in the world, according to the USDA. And ham is especially common on Christmas, as it makes for a festive holiday dinner centerpiece. Whether this popular protein is on your menu every week or you prefer to slice into a roast only on special occasions, ham can be part of a healthy meal that's high in protein and other important nutrients—but it all depends on the type of ham you choose and how you cook it.

Here, New York-based registered dietitian Katherine Brooking, MS, RD, explains some of the benefits, downsides, and side effects you might experience when eating ham. And if you're looking for more Christmas inspiration, check out these dazzling Christmas charcuterie boards!

Side Effects of Eating Ham 

It Can Help You Build Lean Muscle

Shutterstock

If your goal is to gain muscle, you'll want to pair your strength-training workouts with a high-protein diet. The American College of Sports Medicinerecommends eating 0.5 to 0.8 grams of protein per pound of body weight every day—about 46 grams a day for women and 56 grams for men—and ham can easily help you reach your goal.

Ham is a source of protein and contains all nine essential amino acids, making it a complete protein, Brooking says. "Amino acids are the building blocks of muscle tissue and help build and maintain muscle mass, and essential amino acids must be obtained through diet," Brooking says. A small 3-ounce serving of roasted ham contains an impressive 22.8 grams of complete protein, which is a nice chunk of your daily value.

 

It Might Help You Lose Weight

Shutterstock

If you're looking to lose weight or maintain your weight loss for the long haul, you'll want to prioritize protein in every meal. And as noted, ham is a solid source of protein. "Research indicates that eating protein can help you feel fuller for longer periods of time, thereby reducing the likelihood of cravings and overeating," Brooking says.

Not only that, but "protein is essential for building and maintaining muscle mass, and having more muscle tissue means that you'll burn more calories than if you had more fat tissue," Brooking says.

Ham is also relatively low in calories: A 3-ounce serving has about 230 calories. Pair it with cooked quinoa and a side salad for a high-protein meal that will keep you full and help maintain lean muscle.

 

Smoked and Cured Hams May Contribute to Inflammation & Disease Risk

Shutterstock

Many hams come smoked or cured, which adds major flavor to the meat but also contributes some unhealthy properties that can contribute to a higher disease risk through multiple mechanisms. "Both curing and smoking are forms of processing that have been linked to increases in certain types of carcinogens," Brooking says.

"Many health agencies, including the American Cancer Society, recommend limiting intake of processed meat (including ham) as they are correlated with a higher risk of some cancers, including stomach and colorectal and other cancers," Brooking says.

Here's why: Processed ham usually contains nitrates. Although the research is mixed, some studies show increases in colon, kidney, and stomach cancers with a higher nitrate intake.

What's more, meats like ham that are cooked at high temperatures produce inflammation-associated compounds called AGEs or advanced glycation end products, according to a 2016 report in the journal Critical Reviews in Food Science and Nutrition. "AGEs have been linked to increases in diabetes, heart disease, and some cancers," Brooking says.

 

Smoked and Cured Hams Can Contribute to Heart Issues

Shutterstock

Cured and smoked ham also tends to be high in sodium. Take this: A 3-ounce serving of cured ham packs 800 milligrams of sodium, or about 33 percent of your daily value. For some folks, a high-sodium diet can increase blood pressure, Brooking says. High blood pressure can lead to a higher risk of heart attack or stroke, according to the Mayo Clinic.

If you choose to add ham to your diet, go for fresh ham. "Typically, fresh ham contains less sodium and fewer cancer-causing compounds than cured or smoked ham," Brooking says.

 

You'll Get Important Micronutrients

iStock

Many Americans aren't meeting their recommended micronutrient intakes, which can lead to fatigue, reduced attention and focus, and a lower immune system, among other sneaky symptoms, per Oregon State University.

But ham, like other types of red meat, is a good source of plenty of vitamins and minerals.

A 3-ounce serving of roasted ham contains 20% of your daily value (DV) of immune-supporting zinc, 70% of your DV of metabolism-supporting selenium, and is an excellent source of energizing B vitamins.

 

You May Take in Too Much Added Sugar

Courtesy of Shutterstock

Some hams come honey-roasted, and while that may make your holiday roast more succulent, it'll also contribute added sugar to your day. A 3-ounce serving of honey ham contains around 5 grams of added sugars. While that doesn't seem like a lot, the American Heart Association (AHA) recommends limiting your added sugar intake to only 25 grams for women and 36 grams for men per day. And forking into a serving of honey ham can give you about 20 percent of your daily value of added sugar. Eating too much added sugar too often can increase your risk for heart disease and diabetes, per the AHA.

WHY TRUST EAT THIS, NOT THAT!?
Eat This, Not That! is committed to creating high-quality content that you can trust to be accurate, properly researched, routinely reviewed, and updated with the latest information. Our writers, editors, and medical and/or certified experts consider this to be an unwavering promise we make to our readers in the pursuit of delivering impactful and meaningful content.