What you eat matters. When you eat a balanced diet, you not only feel better, but you also lower your risks of developing serious medical conditions like cancer. According to the American Cancer Society, lifestyle choices, including what you eat, are linked to 1 in 5 cancer cases. So, it’s definitely worth taking another look at what’s on your plate.
What should you eat and what should you avoid? Read on to learn about top foods to reduce your cancer risk and improve your overall health. Use the following links to jump ahead to a specific section:
Do cancer-fighting foods really exist?
You may have heard that there are foods that fight cancer or foods that kill cancer cells in the body, and you’re wondering if it’s true. Unfortunately, there aren’t any foods that can knock your chance of getting cancer down to zero. However, there are foods that can make it less likely that you’ll develop cancer.
Foods called “cancer fighting” tend to be high in phytochemicals (phytonutrients), which are natural compounds in plants that may protect against cancer and other serious medical conditions.
Phytochemicals help protect your cells by fighting off harmful molecules called free radicals. This can help keep your DNA safe, lower long-term inflammation and support your body in getting rid of harmful substances that may cause cancer. Phytochemicals also help control how cells grow by removing damaged ones and stopping tumors from growing or spreading.
There are thousands of phytochemicals, and no foods contain them all. The best way to eat a diet rich in phytochemicals is to eat a variety of plant foods, including veggies, whole grains, beans, seeds, nuts and plant-based proteins. And when choosing fruits and vegetables, try to go for a rainbow of colors (fresh is best, but frozen fruits and veggies are also great).
7 berries and fruits to reduce cancer risk
Colorful fruits, especially berries, are packed with vitamins, fiber and phytochemicals. Great fruit choices to include in an anti-cancer diet include:
- Blueberries – These fruits are rich in anthocyanins and other phytochemicals that can protect cells from damage. Research suggests that blueberries may be especially valuable in slowing the growth of breast, colon and mouth cancers.
- Grapes – Purple and red grapes contain resveratrol, a powerful phytochemical and antioxidant, which helps reduce inflammation and protect DNA from damage.
- Citrus fruits – Fruits such as oranges, grapefruits, lemons and limes are full of vitamin C, fiber and plant compounds that fight free radicals and support cell health. Some research shows that regularly eating citrus fruits can reduce the risk of stomach, esophageal and mouth cancers.
- Mangos – Mangos are a great source of vitamins A and C, fiber and phytochemicals like mangiferin. These nutrients help protect your cells, support your immune system and may lower the risk of certain cancers, including breast cancer.
- Pears – Rich in dietary fiber, vitamin C and phytochemicals like anthocyanins and chlorogenic acid, pears help reduce inflammation and protect DNA from damage. Studies suggests that pears can lower risks of certain cancers, such as colorectal, esophageal, lung and stomach cancers.
- Raspberries – These small fruits contain ellagic acid, a phytochemical that helps remove damaged cells from the body and may slow tumor growth. Research shows that raspberries may help stop cancer cells from growing and spreading by protecting DNA, controlling how cells grow and reducing harmful cell activity.
- Strawberries – Strawberries are a great source of ellagic acid and vitamin C, offering added protection against inflammation and cell damage. Strawberries may be most beneficial in preventing esophageal and breast cancers.
5 cruciferous vegetables that lower cancer risk
Cruciferous vegetables are part of the cabbage family and contain natural compounds that help remove harmful substances from the body and protect cells from damage.
Only cruciferous vegetables contain indole-3-carbinol, a phytochemical that helps manage hormone levels. Studies show that eating cruciferous vegetables may reduce the risk of certain cancers, specifically those affected by hormones (such as breast and prostate cancers). Here are some specific veggies to include in your diet and why they help:
- Bok choy – This leafy green is rich in antioxidants, indoles and other natural compounds that help your body detox and protect cells from damage.
- Broccoli – This vegetable is packed with sulforaphane, a phytochemical that helps activate your body’s natural cleansing systems and may slow the growth of cancer cells.
- Brussels sprouts – These little gems support hormone balance and contain compounds that help your body clear out toxins.
- Cabbage – This fiber-rich veggie supports digestion, protects DNA and prevents tumor growth. When possible, choose red cabbage since it contains higher levels of antioxidants and key minerals such as potassium and magnesium.
- Cauliflower – Full of indoles and sulforaphane, cauliflower helps reduce inflammation and supports healthy cell function.
6 dark leafy greens that can reduce cancer risk
Studies consistently show that a diet rich in leafy greens lowers the risk of certain cancers, especially colorectal, breast and lung cancers.
Dark leafy greens are rich in phytochemicals, folate (a B vitamin) and antioxidants like carotenoids that fight off harmful free radicals and help repair DNA. They also provide an abundance of fiber, which helps keep your digestive system healthy and clears out potential carcinogens faster. Consider adding these leafy greens to your diet to give your body a powerful, natural defense against cancer:
- Chard – Full of antioxidants like beta-carotene and vitamin C, chard helps protect your cells from damage and support your immune system in fighting off cancer.
- Chicory – Chicory leaves are rich in polyphenols and inulin fiber, which help reduce inflammation, support gut health and lower cancer risk.
- Kale – A powerful part of an anti-cancer diet, kale is packed with glucosinolates and antioxidants that help detoxify your body and protect your cells from harmful changes.
- Mustard greens – With mustard greens you can enjoy a peppery punch along with cancer-preventing compounds like sinigrin and vitamin K, which help fight free radicals and support healthy cell function.
- Romaine lettuce – This type of lettuce is full of folate and vitamin A, which help repair DNA and keep your immune system strong against abnormal cell growth. Since romaine lettuce is more nutritious than other types of lettuce, it’s an easy way to give your salad a healthy upgrade.
- Spinach – Spinach is loaded with lutein, folate and fiber. These nutrients help cleanse your system, repair DNA and protect against cancers of the breast, colon and more.
4 other colorful veggies that may lower cancer risk
If a vegetable is brightly colored, there’s a good chance that it’s good for you and it may cut your cancer risk. Here are some colorful choices for a strong anti-cancer diet:
- Carrots – Carrots contain vitamin K, vitamin A, antioxidants and beta carotene to help protect cells from damage, support immune function and promote healthy cell growth. In fact, one Danish study looked at the health outcomes of 55,000 people over 25 years and found that regularly eating raw carrots reduced the chance of certain cancers, including colon cancer and leukemia.
- Sweet potatoes (and their leaves) – Sweet potatoes are rich in beta-carotene, a powerful antioxidant that helps protect cells from damage and may lower the risk of certain cancers, especially those of the digestive tract. They also support immune health and provide fiber for a healthy gut. Researchers are also exploring extracts from sweet potatoes and their leaves as an anti-cancer treatment.
- Seaweed – This marine superfood is rich in unique compounds like fucoidan and laminarin, which have shown promising anti-cancer effects by supporting immune function, reducing inflammation and helping to remove damaged cells from the body. Plus, it’s packed with iodine and antioxidants that help regulate hormones and neutralize free radicals.
- Tomatoes – Tomatoes are rich in lycopene, a powerful antioxidant that helps protect your cells from damage and may slow the growth of certain cancer cells. Studies show that a diet high in lycopene reduces cancer risk, especially for prostate, lung and stomach cancers. Tomatoes also contain vitamin C and other phytonutrients that support your immune system and help reduce inflammation.
5 beans and legumes that help prevent cancer
Beans and legumes include a rich supply of antioxidants, phytochemicals and anti-cancer compounds like lectins and isoflavones. These nutrients help lower inflammation, improve immune function and protect cells from damage. Not only that, but beans and legumes are high in fiber, helping them support digestion, gut health and weight management.
According to the American Institute for Cancer Research, there’s convincing evidence that eating beans and legumes are part of a colon healthy diet that reduces the risk of colorectal cancer. And by helping with weight control, they can reduce the chance of at least a dozen types of cancers.
Most beans and legumes are great choices for an anti-cancer diet, but here are a few that get top marks:
- Black beans – Rich in antioxidants and fiber, black beans are known to support gut health, reduce inflammation and improve cell health.
- Red beans (kidney beans) – Red beans contain saponins and protease inhibitors, phytochemicals that may slow tumor growth.
- Garbanzo beans (chickpeas) – Chickpeas provide folate, fiber and antioxidants that support DNA repair and strengthen your immune system. Research shows that these preventive and protective health benefits can reduce the risk of different types of cancer.
- Lentils – These legumes are packed with resistant starch, which promote healthy gut bacteria and reduce colorectal cancer risk
- Soybeans – Soybeans contain isoflavones, which may reduce the risk of hormone-related cancers. According to the American Cancer Society, eating soy products is safe and may reduce the risk of breast cancer. Researchers are also looking at the potential of soy protein to reduce the risk of prostate cancer.
4 seeds that can lower your chance of cancer
Seeds can be especially beneficial for cancer prevention, thanks to their rich nutritional profile and bioactive compounds. They are high in antioxidants and rich in fiber. They support a healthy gut and can help reduce inflammation, both of which can reduce cancer risks. Specific seeds to consider including in an anti-cancer diet:
- Chia seeds – These tiny seeds are high in fiber and omega-3s, which support anti-inflammatory and antioxidant defenses.
- Flaxseed – Flaxseed contains lignans and alpha-linolenic acid, which may reduce breast cancer risk, according to research.
- Pumpkin seeds – Rich in zinc and phytosterols, pumpkin seeds may help regulate immune function and reduce prostate cancer risk.
- Sunflower seeds – Sunflower seeds provide vitamin E and selenium, which are nutrients linked to reduced cancer risk.
7 nuts that may help reduce the risk of cancer
Nuts may help reduce cancer risk by providing a rich source of antioxidants, anti-inflammatory compounds, fiber and healthy fats that protect cells from damage and support gut health. In particular, nuts may help reduce the chance of colorectal, breast, endometrial and pancreatic cancers.
It’s definitely worth adding nuts to your anti-cancer diet. Just don’t go nuts for nuts (pun intended), especially if you’re trying to manage your weight. While nuts pack a lot of nutrition, they also have a lot of calories. So, try to limit yourself to 1-2 servings daily. Here are some good choices for an anti-cancer diet:
- Walnuts – Packed with special plant compounds (ellagitannins), antioxidants and omega-3s, walnuts help reduce inflammation, protect cells and may slow the growth of cancers such as breast, colorectal and prostate cancers.
- Brazil nuts – Brazil nuts are very high in selenium, a mineral that may lower the risk of several cancers (like breast, prostate and colon). Just 1-2 nuts a day gives you all the selenium you need.
- Almonds – Almonds are rich in vitamin E, which helps protect your cells. They’re also a good source of fiber and healthy fats that support digestion and reduce inflammation.
- Pistachios – Pistachios are rich with antioxidants that may help stop cancer cells from growing. They can also help control blood sugar, which is important because high sugar levels may increase cancer risk.
- Pecans, hazelnuts and pine nuts – These nuts have antioxidants and healthy compounds that help reduce inflammation.
5 whole grains that can reduce cancer risk
Studies consistently show that eating a diet rich in whole grains reduces the risk of many types of cancer, including colorectal, gastric, pancreatic, breast, prostate, esophageal, oral, endometrial, brain and non-Hodgkin’s lymphoma. According to a 2020 review of 34 articles, eating whole grains can reduce cancer risk by as much as 47%.
Whole grains help reduce cancer risk in a number of ways. Antioxidants and phytochemicals help prevent DNA damage and regulate cell growth. The fiber in whole grains promotes healthy digestion and supports the growth of gut bacteria that produce short-chain fatty acids like butyrate, which protect colon cells and reduce inflammation. Whole grains also support healthy weight and blood sugar levels, both of which are important for lowering cancer risk.
Here are great whole grains to include in an anti-cancer diet:
- Wild rice or brown rice – Rich in fiber and antioxidants, these grains support digestive health and help reduce inflammation.
- Oatmeal – This grain is packed with beta-glucan, a type of soluble fiber that boosts immune function and helps regulate blood sugar, both important for lowering cancer risk.
- Quinoa – Quinoa is a complete protein with anti-inflammatory phytonutrients and high levels of magnesium, which plays a role in DNA repair and cellular health.
- Whole wheat – This grain contains lignans and resistant starch, compounds that promote gut health and protect against the growth of cancer cells in the colon.
2 plant oils that can help reduce the risk of cancer
Using plant oils instead of butter and other animal fats can significantly reduce your chance of dying from cancer. A large study spanning 30 years and more than 200,000 adults found that replacing 10 grams per day of butter (just under one tablespoon) with plant-based oils leads to a 17% lower risk of death from all causes, including cancer.
Healthy plant oils are rich in unsaturated fats (mono- and polyunsaturated fatty acids). These healthy fats help improve cholesterol, support metabolism and may reduce long-term inflammation. However, plant oils are high in calories, so it’s still best to limit fried foods. The following are two of the best plant oils to include in an anti-cancer diet.
- Olive oil – Rich in healthy fats and antioxidants like polyphenols, olive oil helps reduce inflammation, protect DNA and slow tumor growth. Studies link higher olive oil intake to lower risk of breast and digestive cancers.
- Canola oil – Canola oil contains a good mix of omega-3 and monounsaturated fats that help fight inflammation and support healthy cell function. These effects may help reduce your chance of cancer.
5 fermented foods and drinks that may cut cancer risks
Cultured or fermented foods provide probiotics, healthy bacteria that improve gut health, boost your immune system, help manage hormone levels and reduce inflammation. Probiotics can bind and destroy potential carcinogens (cancer-causing substances) and may be especially effective in preventing colorectal cancer. Here are five fermented foods that can be helpful in cancer prevention:
- Kombucha – Kombucha is a fermented beverage made from tea, sugar, bacteria and yeast. It’s high in polyphenols and antioxidants, which may help neutralize free radicals and reduce cancer risk.
- Kefir – Kefir is a fermented drink made from milk and contains bioactive peptides that strengthen immune defenses and protect cells from DNA damage. Lab studies show kefir can kill cancer cells, though human studies are still needed.
- Kimchi – Made from fermented vegetables, kimchi is rich in lactic acid bacteria and isothiocyanates, which may help prevent colon and stomach cancers.
- Yogurt – Yogurt contains probiotics that improve microbial balance and digestion. A large study found that eating more than two servings per week of yogurt was linked with lower rates of an aggressive type of colon cancer. If possible, opt for Greek yogurt or plain yogurt.
- Tempeh – A soy-based food high in isoflavones, which are associated with reduced risk of hormone-related cancers like breast and prostate cancer.
3 herbs and spices that may help with cancer reduction
With herbs and spices, it doesn’t take a lot to change the taste of a dish. It turns out that a sprinkling of certain spices can also change your cancer risk. Here are a few herbs and spices that add flavor and health benefits in an anti-cancer diet:
- Garlic – Garlic includes allicin, a protective sulfur compound that inhibits cancer progression. Regularly eating garlic lowers the risk of colorectal cancer but is also being studied for its role in reducing other cancers.
- Ginger – The ginger root is rich in gingerols and shogaols, compounds that can reduce inflammation and may keep cancer from developing.
- Turmeric – This bright yellow spice contains curcumin, a powerful antioxidant and anti-inflammatory compound that may prevent cancer cell growth and help your body get rid of damaged cells.
3 fish to help reduce cancer risk
Fish is rich in protein and essential nutrients that provide protection against cancer. Results from 25 studies show that eating fish decreases the chance of colorectal cancer. Including fish (especially non-fried fish) in your diet may also reduce the chance of other cancers, including breast, pancreatic, esophageal and liver. Some of the best fish in an anti-cancer diet include:
- Anchovies – Small but nutrient-dense, anchovies are rich in omega-3s and calcium, supporting heart and bone health while helping reduce inflammation linked to cancer.
- Salmon – Salmon is packed with omega-3s and vitamin D, which help reduce inflammation and may protect against some cancers, including breast and colorectal cancers.
- Tuna – Tuna is a lean source of protein and a great source of selenium, an antioxidant mineral that supports immune function and may help prevent cell damage.
Foods and beverages to avoid or limit in an anti-cancer diet
There are also foods that can increase your chance of developing cancer. Try to limit or avoid the following:
- Processed meat – Whenever possible avoid processed meats like hot dogs, bacon and deli meats. Even processed meats that say they are “nitrate-free” or “uncured” may contain compounds that can cause cell damage and inflammation.
- Red meat – High consumption of red meat is associated with an increased risk of cancer, particularly colorectal cancer. Try to limit red meat to less than 18 ounces (cooked) per week.
- Alcohol – To minimize cancer risk, it’s best to avoid alcohol entirely. But if you do choose to drink, limit yourself to no more than one daily drink if you’re a woman or two drinks if you’re a man.
- Sugar sweetened foods and beverages – Eating a lot of sugar can contribute to weight gain, obesity and long-term inflammation, which are risk factors for at least a dozen types of cancer.
- Highly processed food and refined grains – Highly processed foods are typically low in fiber and nutrients, but high in sugars, salt and unhealthy fats. They promote inflammation, weight gain and a higher risk of colorectal, gastric and other cancers.
Get help with an anti-cancer diet and more
Eating a variety of plant-based foods is a great start, but there are other changes you can make to help lower your risks. For example, regular exercise and maintaining a healthy weight also reduce your risk of cancer.
You’ll also want to take steps to help detect cancer early, especially getting recommended cancer screenings. Your primary care doctor can guide you on which screenings are right for you and offer personalized advice on nutrition and overall wellness.
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