What foods can help lower cancer risk?

Best Foods to Lower Cancer Risk

Eating a diet rich in vegetables, fruits, whole grains, and legumes while limiting processed foods, red meat, and alcohol is the most effective dietary approach to reduce cancer risk. 1

Plant-Based Foods as the Foundation

Vegetables and Fruits

• Consume at least 5 servings of vegetables and fruits daily 1
• Include a variety of colorful vegetables and fruits in every meal and snack 1
• Emphasize:
  • Dark green and orange vegetables
  • Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, kale)
  • Allium vegetables (onions, garlic)
  • Tomato products
  • Whole fruits rather than juices 1

Vegetables and fruits contain over 100 beneficial compounds including vitamins, minerals, fiber, and phytochemicals (carotenoids, flavonoids, terpenes, sterols, indoles, and phenols) that work together to provide cancer protection 1. Research consistently shows that people who eat more vegetables and fruits have lower risk of lung, oral, esophageal, stomach, and colon cancers 1.

Whole Grains

• Choose whole grain bread, pasta, rice, and cereals over refined grains 1
• Limit refined carbohydrates including pastries, sweetened cereals, and high-sugar foods 1

Whole grains provide important cancer-fighting nutrients including folate, vitamin E, selenium, and fiber 1. They also help mediate glucose response, which may protect against colon and breast cancer 2.

Legumes and Plant Proteins

• Include beans, lentils, and other legumes regularly 1
• Use plant proteins as alternatives to red meat 1

Beans are excellent sources of fiber, protein, and nutrients that may protect against cancer 1.

Foods to Limit

Red and Processed Meats

• Choose fish, poultry, or beans as alternatives to beef, pork, and lamb 1
• When eating meat, select lean cuts and smaller portions 1
• Prepare meat by baking, broiling, or poaching rather than frying or charbroiling 1

High consumption of red meat has been linked to increased risk of colorectal and prostate cancers 1.

High-Fat Foods

• Reduce total fat intake to 30% or less of total calories 1
• Choose low-fat dairy products 1
• Replace fat-rich foods with fruits, vegetables, grains, and beans 1

High-fat diets have been associated with increased risk of cancers of the colon, rectum, prostate, and endometrium 1.

Processed Foods and Added Sugars

• Limit consumption of processed foods high in added sugars and refined grains 1
• Avoid high-calorie foods like French fries, cheeseburgers, pizza, ice cream, doughnuts, and regular sodas 1
• Choose 100% juice if consuming fruit or vegetable juices 1

Sugar increases caloric intake without providing nutrients that reduce cancer risk and may indirectly increase cancer risk by promoting obesity and elevating insulin levels 1.

Salt-Cured, Smoked, and Nitrite-Preserved Foods

• Limit consumption of these foods as they may contain carcinogens 1

Alcoholic Beverages

• Limit consumption of alcoholic beverages, if you drink at all 1

Heavy alcohol consumption increases risk for cancers of the oral cavity, larynx, esophagus, and possibly breast 1.

Practical Tips for Implementation

Cooking Methods

• Use baking, broiling, steaming, or microwaving instead of frying 1
• Steaming and microwaving best preserve nutritional content of vegetables 1

Food Selection

• When eating away from home, choose foods low in calories, fat, and sugar 1
• Fresh foods are generally most nutritious, but frozen and canned options can also be good choices 1

Mediterranean Diet Pattern

• Consider following a Mediterranean-style diet, which is associated with lower cancer risk 3
• This includes high consumption of fruits, vegetables, cereals, whole grains, fish, and olive oil with limited red meat 3

Common Pitfalls to Avoid

1. Relying on supplements instead of whole foods: Studies of isolated nutrients in supplement form have not shown the same cancer-protective effects as whole foods and in some cases may be harmful 1.

2. Making dietary changes based on single studies: Dietary recommendations should be based on the totality of evidence rather than individual research findings 1.

3. Focusing only on specific "superfoods": A varied diet that includes many different plant foods is more beneficial than concentrating on a few specific foods 1.

4. Overlooking the importance of overall dietary pattern: Recent research suggests that the total dietary pattern may be more important than individual foods or nutrients 4.

5. Neglecting weight management: Maintaining a healthy weight through diet and physical activity is crucial for cancer prevention 1.

By following these dietary recommendations and avoiding common pitfalls, you can significantly reduce your cancer risk through food choices that promote overall health.