Experts suggest that reducing ultra-processed foods and increasing plant protein or certain fruits can help reduce cancer risk.
In the early 1990s, many believed that cancer was primarily caused by genetics. However, current research indicates that 40% of cancer cases can be prevented by mitigating risk factors, particularly through a healthy lifestyle and dietary habits.
Nigel Brockton, an oncological epidemiologist at the American Cancer Research Institute, asserts that diet plays a crucial role in reducing the incidence of this disease. He and other scientists have studied the link between unhealthy foods and cancer risk. With the rising number of younger patients, Brockton emphasizes that “eating more healthy foods” can “reverse this trend.”
According to research, the best diets include: the Mediterranean diet, vegetarian or semi-vegetarian diets, and menus rich in plant-based protein and fiber. Scientists note that transitioning to a healthier diet can reduce cancer risk by 8-9%. Maintaining a healthy weight further decreases the risk by an additional 7-8%.
Limit Ultra-Processed Carbs, Increase Fiber-Rich Carbs
According to Carrie Daniel-MacDougall, a cancer epidemiologist at MD Anderson Cancer Center, there are many foods that provide carbs along with healthy fiber. However, during rapid processing, fiber content is often diminished. Replacing fast carbs with whole grain foods helps restore healthy carb intake. For instance, lentils provide 11 grams of fiber per serving.
Daniel-MacDougall and her colleagues also point out that individuals who consume more fiber have higher survival rates if diagnosed with cancer. In animal studies, fiber boosts immune cells and hinders disease progression.
Fiber also helps reduce cancer-promoting factors. One such factor is immune dysfunction. Another is obesity, which promotes the spread of cancer cells by causing chronic inflammation. Studies show that a fiber-rich diet helps maintain a healthy weight, increases satiety, and prevents overeating. Fiber nourishes beneficial gut bacteria, supporting a robust microbiome and reducing inflammation.
Fiber-rich foods can reduce cancer risk. (Photo: Pexel).
Limit Red and Processed Meats, Increase Plant-Based Proteins
The World Health Organization (WHO) has long classified red meat and processed meats as potential carcinogens. Red meat contains a form of iron that, when consumed regularly over many years, can lead to chronic inflammation and digestive damage, increasing the risk of colorectal cancer.
Processed meats, such as deli meats, are even more carcinogenic than red meat. The American Institute for Cancer Research (AICR) recommends completely eliminating these foods if possible. Daniel-MacDougall also warns of dangers from meat alternatives, like soy-based meat or vegetarian sausages. These can provoke inflammation and negatively affect gut health. Their ingredients may also stimulate appetite, leading to overeating and weight gain.
Experts recommend replacing red and processed meats with chicken and fish. Salmon and other fatty fish rich in vitamin D can help combat breast cancer.
Increase Intake of Nuts and Unsweetened Dried Fruits
Currently, many ultra-processed products are marketed with labels like “vegan or plant-based.” However, they often provide little nutritional value. Refined flour and sugar in these snacks do not decrease disease risk.
Theoretically, even a cookie could be labeled as “plant-based”, despite containing high levels of sugar. Regular consumption of sweets can spike blood sugar levels and related hormones, potentially promoting cancer cell growth over time.
Reducing snacking can be challenging. Therefore, experts recommend making gradual changes. For example, you might use unsweetened yogurt and add sweet fruits. Consuming dairy products in moderation can reduce the risk of colorectal cancer.
Almonds and walnuts are particularly noted for their cancer-fighting properties. Bradley Bolling, an associate professor of food science at the University of Wisconsin, states that nuts increase fiber intake. They are rich in vitamin E and antioxidants, which may help prevent cancer. Research by Professor Bolling and colleagues found that consuming 28 grams of nuts daily could lower cancer incidence and mortality. Unsweetened dried fruits have similar effects.
Limit Alcohol and Sugary Drinks, Replace with Coffee and Tea
Teresa Fung, a nutrition researcher at Simmons University, states that there is no safe threshold for alcohol consumption. Alcoholic beverages generally increase the risk of cancer throughout the digestive system, from the mouth to the colon, as well as breast and liver cancers.
Meanwhile, studies consistently show that tea and coffee can neutralize free radicals and combat cancer.
