What Older Adults Should Know About Processed Meat and Colon Cancer

Many Americans are missing a key cancer risk factor

The poll, conducted among 2,202 U.S. adults in February 2026, found that awareness of the processed meat-colorectal cancer link remains surprisingly low. After learning about the risk, however, two-thirds of respondents said they would support warning labels on processed meat products.

“It’s concerning that so many people still don’t know about the strong connection between eating processed meat and the risk of developing colorectal cancer,” said Joseph Barrocas, MD, an internal medicine specialist from North Carolina.

Dr. Barrocas also noted that the survey revealed something encouraging: People want more information about how food choices affect cancer risk.

What counts as processed meat?

Processed meats are meats that have been preserved through smoking, curing, salting, or the addition of preservatives. Common examples include:

• Bacon
• Sausage
• Hot dogs
• Ham
• Deli meats
• Pepperoni
• Salami
• Beef jerky

While many people enjoy these foods regularly, research has consistently linked higher consumption of processed meats with an increased risk of colorectal cancer. Fortunately, research suggests there are dietary changes that may help lower the risk of developing colorectal cancer.

Studies have found that people following a plant-based diet had a 22% lower risk of colorectal cancers compared to those eating an omnivorous diet. Researchers believe this may be because fruits, vegetables, whole grains, and legumes contain compounds that help protect cells from cancer-related damage.

Fiber may be your best defense

One of the most important nutrients for colon health is fiber. Research cited by the Physicians Committee found that people who consumed the most fiber had a 72% lower risk of developing colon polyps compared to those who consumed the least. Polyps can sometimes develop into colorectal cancer if left untreated.

Fiber helps support digestive health by:

• Speeding the movement of waste through the digestive tract
• Supporting beneficial gut bacteria
• Reducing irritation in the intestines
• Promoting regular bowel movements

Tips for cutting back on processed meats

If processed meats have been a staple in your diet for years, you don’t have to eliminate them overnight. Small changes can add up over time.

Swap sandwich meats for healthier alternatives. Try hummus, bean spreads, grilled vegetables, or roasted chicken in place of deli meats.

Make beans the star of more meals. Black beans, lentils, chickpeas, and white beans provide protein and fiber without the cancer risks associated with processed meats.

Rethink breakfast. Replace sausage or bacon with oatmeal topped with berries, whole-grain toast with nut butter, or a vegetable omelet.

Experiment with meatless meals. Aim for one or two meat-free dinners each week featuring bean chili, vegetable soup, lentil tacos, or stir-fried vegetables and tofu.

Many Americans remain unaware that processed meat consumption is linked to colorectal cancer risk. The good news is that research suggests there are practical steps people can take to protect their health. Eating more fiber-rich plant foods, reducing processed meat intake, staying physically active, and keeping up with recommended screenings can all play a role in reducing colorectal cancer risk.

For older adults, even small dietary improvements made today may contribute to better digestive health, lower cancer risk, and healthier aging in the years ahead.