When we think of fruit, we usually think of healthy snacks loaded with vitamins and fiber. And while that’s true for most, not all fruits are ideal, especially for those with colon issues or at higher risk of colon cancer.

Some fruits are high in sugar, hard to digest, or may worsen inflammation in the gut. If you’re managing colon health, it’s just as important to know what to avoid as it is to know what to eat.

So let’s count down 9 of the worst fruits for colon cancer—and explain why they may be doing more harm than good.

Number 9: Overripe Bananas

Bananas are usually thought of as a safe, gentle fruit, and for the most part, they are. But when bananas become overripe, their natural sugars increase quite a bit. You know that super-sweet, mushy texture? That’s a sign that the starches have turned into sugar. And here’s the concern: too much sugar, especially from overripe fruit, can lead to inflammation in the body.

Why does that matter?

Chronic inflammation is a known risk factor in the development of many cancers, including colon cancer. And while one ripe banana a day isn’t likely to be a problem for most people, eating several overripe bananas regularly, especially if you already have gut issues, could add to the burden. It’s all about balance.

If you enjoy bananas, try to eat them when they’re still firm and yellow with just a few spots. That way, you still get the fiber and nutrients without going overboard on the sugar.

Number 8: Grapes (in large amounts)

Grapes are often seen as a healthy snack, and they do have some great benefits. They’re full of antioxidants, especially resveratrol, which is known for its anti-aging and heart-supporting properties. But here’s the catch: grapes are also very high in fructose, a type of natural sugar that can be hard on the digestive system when eaten in large amounts.

For people with sensitive digestion or at higher risk for colon cancer, too much fructose can lead to bloating, gas, and even changes in gut bacteria.

When harmful bacteria start to thrive in the colon, it can create an environment that may increase inflammation, something we want to avoid when trying to protect colon health.

If you enjoy grapes, there’s no need to cut them out entirely—just watch the portion size. A small handful is fine, but if you’re snacking straight from the bag, it’s easy to go overboard. Try pairing grapes with a bit of protein or fiber to slow down the sugar impact and keep your gut happy.

Number 7: Watermelon

Next up is watermelon—the go-to summer fruit that’s juicy, sweet, and incredibly hydrating. It’s mostly water, which makes it seem harmless, and in small amounts, it usually is. But what many people don’t realize is that watermelon has a very high glycemic index, meaning it can cause quick spikes in blood sugar after you eat it.

These blood sugar spikes can lead to inflammation in the body over time, including in the colon. And chronic inflammation is something we definitely want to avoid, especially when we’re trying to lower the risk of colon cancer. Watermelon also contains natural sugars that digest quickly, which can put added stress on the digestive system if you’re already dealing with gut issues.

So, while a slice of watermelon now and then is fine, eating large amounts every day—or finishing off a whole bowl in one sitting—might not be the best idea for colon health. As with most things, moderation is key.

Number 6: Canned Fruit in Syrup

This one might seem like a no-brainer, but it still trips people up—canned fruit packed in heavy syrup. Sure, it starts off as real fruit, but by the time it’s soaking in all that sugary liquid, most of the health benefits are outweighed by the high dose of added sugars.

These added sugars do more than just raise your calorie intake—they can also increase inflammation in the body and contribute to weight gain and insulin resistance, both of which are risk factors for colon cancer. On top of that, the long shelf life of canned fruit often means it’s been processed in a way that strips away fiber and key nutrients that would otherwise support digestive health.

If you really need the convenience of canned fruit, look for ones labeled “packed in water” or “100% fruit juice”—and always check the label. Better yet, opt for fresh or frozen fruit with no added sugar to protect your colon and overall health.

Number 5: Dates (in excess)

Dates are often praised as a natural, nutrient-rich sweetener—and it’s true, they do have some health perks. They’re high in fiber, contain potassium, and offer natural antioxidants. But here’s the catch: dates are also extremely high in natural sugar. Just two Medjool dates can contain over 30 grams of sugar, and it adds up quickly if you’re reaching for more than a couple.

When eaten in large amounts, those sugars can cause blood sugar spikes, which may lead to inflammation, a key driver behind many chronic conditions, including colon cancer. Even though it’s natural sugar, your body still responds to it in ways that can stress the gut if overdone.

So, are dates off-limits? Not at all. Having one or two occasionally is perfectly fine, especially when paired with some protein or healthy fat. But eating handfuls every day, as a snack or hidden in smoothies and desserts, can quickly turn something healthy into something harmful for colon health.

Number 4: Pineapple (especially canned or overripe)

Pineapple is a bit of a mixed bag. On the one hand, it contains bromelain, an enzyme that can help with digestion and inflammation in small amounts. But on the other hand, it’s also one of the highest-sugar fruits out there, especially when it’s overripe or canned in syrup.

As a pineapple ripens, the natural sugars increase. And when it’s canned in heavy syrup, that sugar content can spike dramatically. This matters because excess sugar fuels inflammation, which is a known contributor to colon cancer. Add to that pineapple’s high acidity, and it can also be irritating to the digestive tract, especially for those with sensitive guts or pre-existing inflammation.

So what’s the takeaway? Fresh pineapple in small portions is fine for most people. Just avoid eating too much in one sitting, skip the canned varieties packed in syrup, and try not to eat it when it’s overly ripe and extra sweet. 

Number 3: Dried Fruits like Apricots, Raisins, or Figs

Dried fruit can seem like a smart, natural snack—it’s fruit, after all, right? But here’s the thing: when you remove the water from fruit, you’re left with a much smaller, more concentrated version that’s packed with sugar. Just a handful of raisins or dried apricots can contain as much sugar as an entire candy bar.

Because they’re so small and sweet, it’s easy to overeat dried fruits without even realizing it. This can lead to blood sugar spikes, and worse, it can feed the bad bacteria in your gut, especially in the colon. Over time, this kind of imbalance may lead to digestive issues, bloating, and chronic inflammation—a key risk factor for colon cancer.

That doesn’t mean you can never have dried fruit, but it should be treated more like a garnish, not a snack you eat by the handful. If you’re craving something fruity, you’re much better off reaching for a fresh piece of fruit that still contains water and fiber in its natural form.

Number 2: Fruit Juices

Fruit juice might sound like a healthy choice—especially if the label says “100% juice.” But here’s the problem: even pure juice lacks the fiber that whole fruits naturally provide. And without that fiber to slow things down, your body absorbs the sugar much faster, leading to quick spikes in blood sugar and insulin. Over time, those sugar surges can contribute to chronic inflammation, which plays a role in the development of colon cancer.

It gets worse when you factor in store-bought juice blends. Many of them not only contain the natural sugar from fruit but also added sugars or concentrates, making them even more of a sugar bomb than you might expect. A single glass of fruit juice can have as much sugar as a soda, but we often think of it as healthier simply because it comes from fruit.

If you’re drinking juice regularly, try swapping it for something better: infused water with fruit slices for flavor, or homemade smoothies that retain all the fiber. That way, you still get the taste and nutrients, without the blood sugar rollercoaster.

Number 1: Mangoes

And finally, taking the top spot on our list is one of the most beloved tropical fruits—mangoes. They’re juicy, vibrant, and packed with flavor, but unfortunately, they’re also packed with natural sugars. In fact, just one medium-sized mango can contain over 45 grams of sugar—that’s more than the recommended daily intake for most adults in a single serving.

Now, while it’s natural sugar, it still behaves like any other sugar in your body—especially if you’re eating it without any fiber, protein, or fat to slow it down. Over time, regular consumption of high-sugar fruits like mangoes can promote chronic inflammation, disrupt gut bacteria, and stress the digestive system—all of which may increase your risk of developing colon-related issues.

That doesn’t mean mangoes are evil—you can still enjoy them. Just think of them more like a treat, not a daily staple. And when you do have mango, try pairing it with a source of fiber, fat, or protein—like chia seeds, yogurt, or a handful of nuts. That way, you’ll slow down the sugar absorption and give your body a better chance at staying balanced and healthy.

And there you have it—9 fruits that might seem healthy on the surface but could actually be working against you when it comes to colon health. 

Now, don’t get us wrong—fruit is an important part of a balanced diet. But when it comes to managing blood sugar, reducing inflammation, and protecting your colon, it’s all about portion size, sugar content, and how the fruit is processed.

What do you think? Were any of these fruits a surprise to you?

Do you have any questions about what to eat more—or less—of for better gut health?

Stay informed, stay healthy, and we’ll see you in the next one!