Could eating this food raise your colon cancer risk?

If bacon, deli turkey or pepperoni make a regular appearance on your menu, it may be time to rethink what’s on your plate. What feels convenient — and harmless — could be quietly increasing your risk of colon cancer.

Years ago, the World Health Organization classified processed meats, including bacon, ham, sausage, hot dogs and deli meats, as carcinogenic to humans. Yet a 2026 national poll shows nearly half of Americans still don’t understand how their everyday food choices can increase their risk of colon cancer.

What is processed meat?

Processed meat refers to meat that has been altered through methods such as salting, curing, smoking, fermentation, or similar methods to improve flavor or increase shelf life. This category includes pork, beef, poultry and some meat substitutes. Products marketed as lean, high-protein or plant-based can also be considered processed meats if they undergo these preservation or flavoring processes.

Is any amount of processed meat safe?

According to WHO scientists, consistently eating just 50 grams of processed meat a day, the equivalent of one hot dog or two to three strips of bacon, can increase your colon cancer risk by about 18%. On average, Americans consume about 29 grams of processed meat each day. So, having a typical American breakfast and lunch can easily put you in the risk zone by noon.

“Many people assume that cancer risk is tied to eating large quantities of unhealthy foods,” says Dr. David Ondrula, a colon and rectal surgeon affiliated with Advocate Health Care. “However, when it comes to processed meats, even eating modest portions on a regular basis can have a significant impact on your long-term health.”

Even some so-called healthier alternatives might put you at risk.

“It’s easy to think options like turkey bacon will always be the healthiest choice, but that might not always be true,” Dr. Ondrula says. “Taking a moment to read ingredient labels can help you make better choices that support your long-term colon health.”

Colon-friendly foods and other prevention tips

To prevent colon cancer, Dr. Ondrula suggests eating poultry, fish, or plant-based proteins most days and reserving processed options for rare occasions.

He also advises that you begin colorectal cancer screening at age 45. You may need an earlier screening if you have a family history of colon cancer, experience symptoms related to colon cancer or are considered high risk based on your race or health history. Your doctor can help determine when colon cancer screening is right for you.

“Colon cancer is one of the most preventable cancers we see,” says Dr. Ondrula. “Reducing processed meat intake is a simple, powerful step you can take today to protect your long-term health.”

Want to learn more about your colorectal cancer risk? Take a free online quiz.