Nutrition researcher recommends simple breakfast swaps to cut colon cancer risk

In research spanning decades of dietary data from more than 200,000 American health workers, Kenny Mendoza and colleagues found that modest cuts in ultra-processed food intake—about 10% of daily calories—correlate with a slight drop in obesity-related cancers such as colorectal cancer. Processed red meats and sugary drinks emerged as the top risk factors. The team discovered that replacing a serving of ultra-processed bread with whole-grain cereal, like oatmeal, reduces cancer risk by removing harmful emulsifiers and adding fiber and B vitamins.

For breakfast, swapping a bacon sandwich for plain yogurt with natural toppings offers gut-health benefits while avoiding excess sugar. Mendoza, now a professor at the University of Texas Southwestern Medical Center, advises focusing on eliminating soda, processed meat, and white bread as a practical first step toward a healthier gut and lower cancer risk.