Colorectal cancer is the third most commonly diagnosed cancer and second leading cause of cancer-related death in the U.S. Just this year, the American Cancer Society estimates that roughly 158,850 new cases of colorectal cancer and 55,230 deaths will occur. In recent years, the disease has also taken the lives of people in the spotlight, including James Van Der Beek and Chadwick Boseman. And with colorectal cancer rates rising in younger adults, more people are starting to pay attention and look for ways to lower their risk. Research suggests that following a diet rich in whole foods may help reduce your risk of colon cancer, and eating more fruit is as good a place as any to start.“No single fruit has been proven to prevent colon cancer, but the goal is variety,” says Ritu Nahar, M.D., board-certified gastroenterologist with Allied Digestive Health. “Aim for several servings of whole fruits throughout the week as part of a predominantly plant-based, high-fiber diet.”Below, Nahar shares four fruits that may be particularly beneficial for supporting colon health and potentially lowering colorectal cancer risk.Fruits to Lower Risk of Colon CancerBerriesBerries, like raspberries, blueberries, blackberries, and strawberries, are packed with both fiber and polyphenols, which are antioxidants that may have anti-inflammatory effects. Their fiber content also helps support a healthy gut microbiome and regular bowel movements.While more research is needed, some studies suggest berries may help protect against colorectal cancer, especially in people at higher risk due to conditions like IBD. Berries make for an easy addition to any diet, best enjoyed as a sweet snack or tossed into yogurt or oatmeal at breakfast.Apples“Apples provide soluble and insoluble fiber, including pectin, which can be fermented by gut bacteria into beneficial short-chain fatty acids,” Nahar says. “Eating apples with the skin provides additional fiber and plant compounds.”One study even linked regular apple consumption with a lower risk of colorectal cancer, finding that people who ate apples regularly had up to a 25 percent lower risk. Other studies have found that the compounds in apples, including polyphenols and fiber, may help reduce oxidative stress, slow the growth of cancer cells, and limit early changes in colon tissue.Related: We Asked Oncologists About the #1 Food to Avoid to Lower Colon Cancer Risk. They All Gave the Same WarningCitrusCitrus fruits, such as oranges, grapefruit, and lemons, provide fiber, vitamin C, folate, and flavonoids. Vitamin C neutralizes free radicals, while flavonoids suppress inflammation and reduce cellular damage in the gut lining. One large meta-analysis showed that higher consumption of citrus varieties corresponds to a 9 percent lower incidence of colorectal cancer.“The combination of fiber and bioactive plant compounds makes citrus fruits a good addition to a diet focused on colorectal and overall health,” Nahar adds. “Whole fruit is preferable to juice because it retains the fiber.”PearsWhen was the last time you ate a pear? Pears make for an easy way to sneak more fiber into your diet, with a medium-sized piece of the fruit providing around six grams of fiber, roughly 21 percent of the recommended daily intake. Nahar especially recommends keeping the skin on to reap the fiber-boosting benefits.Fiber helps keep bowel movements regular while also feeding beneficial bacteria in the gut. Several large-scale studies have linked higher fiber intake with a lower risk of colorectal cancer, with research suggesting that every additional 10 grams of fiber consumed per day is associated with roughly a 7 to 10 percent lower risk of developing colorectal cancer.Related: The Cooking Oil to Avoid to Lower Colon Cancer Risk, According to a Board-Certified Colorectal SurgeonExpertsSourcesChemopreventive and Therapeutic Effects of Edible Berries: A Focus on Colon Cancer Prevention and Treatment. Molecules, 2016This story was originally published by Men’s Journal on Aug 21, 2026, where it first appeared in the Nutrition section. Add Men’s Journal as a Preferred Source by clicking here.
