What we eat significantly impacts our health, including our risk of developing health conditions, like cancer. The World Cancer Research Fund estimates that 30% to 50% of all cancer cases could be prevented if people followed a healthier diet and lifestyle.
Many foods contain beneficial compounds that research suggests could help reduce the risk of cancer. Meanwhile, we may want to avoid foods linked to cancer.
That said, here are 10 foods that science suggests may help to lower the risk of cancer, and tips on which to avoid.
Note: It’s important to contact your GP practice if you’re worried about a symptom that could be cancer. You can find out more about the importance of diagnosing cancer early and the signs and symptoms to look out for in our article, here.
10 foods that might help reduce the risk of cancer
1. Carrots
Several studies have identified a link between eating more carrots and a decreased risk of developing some types of cancer.
For example, an analysis of five separate studies discovered that eating carrots reduced the risk of developing stomach cancer by up to 26%. Another study linked eating more carrots with an 18% lower risk of developing prostate cancer.
In addition, a study of 1,266 participants showed that those who smoked and didn’t eat carrots were three times more likely to develop lung cancer, compared to those who ate carrots more than once a week. Also, this 2019 analysis of multiple studies supports evidence that carrot consumption may decrease the risk of lung cancer.
Carrots can be easily incorporated into your diet as a healthy snack or delicious side. If carrots have never been your favourite, why not try spicing them up by following one of these delicious carrot recipes from Olive? From Sri Lankan carrot curry to carrot falafels and carrot burgers, there’s hopefully something here to suit every taste.
2. Beans
Beans contain a lot of fibre, which research suggests could help to protect against colorectal cancer.
For example, one study followed 1,905 people with a history of colorectal tumours and revealed that those who ate more cooked dried beans had a lower risk of tumour recurrence. Plus, an animal study found that feeding rats black beans blocked the development of cancer cells by up to 75%.
Beans are extremely versatile and can easily be incorporated into your diet. For more information and ideas, you might like to read our articles: 6 biggest benefits of eating more beans and 9 hearty bean recipes.
3. Berries
Berries like blueberries, blackcurrants, and blackberries are high in anthocyanins. Anthocyanins are a type of polyphenol, which are plant compounds with antioxidant properties that have been linked with a reduced risk of cancer.
This study of people with colorectal cancer showed that when treated with bilberry extract for seven days, their cancer cell growth was reduced by 7%. A different study also found that giving freeze-dried black raspberries to patients with oral cancer decreased levels of health markers associated with cancer progression.
Berries are delicious on their own, but for other ideas on how to incorporate them into your diet, check out these 10 ways to eat more berries from Joe Cross. You might like to add them to your breakfast or make refreshing smoothies and juices.
4. Olive oil
Olive oil is a staple part of the Mediterranean diet and is loaded with health benefits. One major plus is that it’s high in antioxidants, which, among other things, can reduce inflammation and lower the risk of heart disease.
But, research has also suggested that olive oil may help to protect against cancer. This study revealed that people who consumed higher amounts of extra virgin olive oil were at a lower risk of developing breast cancer, particularly in the context of the Mediterranean diet.
Another study reviewed cancer rates across 28 countries worldwide. It found that areas where the intake of olive oil was higher had decreased rates of colorectal cancer. This research also supports olive oil’s protective action against this type of cancer.
Swapping other oils like sunflower, coconut, and vegetable oil for olive oil is a quick and easy way to take advantage of olive oil’s health benefits. You can also use olive oil as a salad dressing or a marinade. For inspiration, check out this guide to cooking with olive oil from How Stuff Works.
5. Citrus fruits
Scientists have linked the consumption of citrus fruits (including lemons, limes, oranges, and grapefruit) with a lower risk of cancer.
One study found that participants who ate higher amounts of citrus fruits were at lower risk of developing cancer of the digestive and respiratory tracts. Other research has also associated citrus fruit intake with a reduced risk of lung cancer.
This study showed that having at least three servings of citrus fruit each week lowered the risk of developing stomach cancer by 28%.
Citrus fruits make a delicious snack, but if you struggle to eat enough fruit, why not try making a citrus fruit smoothie? You might like to follow this five-ingredient smoothie recipe from Spoonful of Flavour.
6. Flaxseed
High in fibre and healthy fats, flaxseed makes a great addition to almost any diet. Research suggests it may even help reduce cancer growth and kill cancer cells.
In this study, 32 women with breast cancer were given either flaxseed or placebo muffins for one month. Those who ate flaxseed saw a decrease in cancer cells, as well as a reduction in markers associated with tumour growth.
This 2023 review of multiple studies found that consuming flaxseed reduced cancer cell migration and invasion.
To reap the health benefits of flaxseed, experts recommend introducing around a tablespoon (10g) of ground flaxseed to your diet each day. You can do so by sprinkling it over cereal or yoghurt, adding it to baking recipes, or mixing it into smoothies.
For more ideas, you might like to read our articles: 8 health benefits of flaxseed and how to add it to your diet and 5 ways to use flaxseed to boost heart health.
7. Broccoli
Broccoli contains sulforaphane – a plant compound found in cruciferous vegetables that research suggests could have significant anti-cancer properties.
This test-tube study showed sulforaphane reduced both the size and number of breast cancer cells by up to 75%.
Another study also discovered that treating mice with sulforaphane reduced prostate cancer cells and tumour volume by over 50%. And a further analysis found that eating more cruciferous vegetables was associated with a lower risk of colorectal and colon cancer.
To reap the rewards of broccoli, experts suggest eating at least two servings per week – with six or more offering the greatest benefits.
If you’re not a fan of broccoli, you can always swap it for other cruciferous vegetables like cauliflower, kale, and cabbage. Why not try making a side of roasted cruciferous vegetables using this recipe from Joe’s Healthy Meals?
8. Tomatoes
Tomatoes contain the compound lycopene, which is responsible for their vibrant red colour and anti-cancer properties. Several studies have shown that increasing tomato intake could reduce the risk of developing prostate cancer.
Research has shown that eating more tomato-based cooking sauces, in particular, is linked with a reduced risk of developing prostate cancer. Tomato’s effect on prostate cancer prevention is also supported by this review of animal studies.
To increase your intake of tomatoes, try adding them to salads, sandwiches, sauces, or pasta dishes. You’ll find plenty of healthy tomato recipe ideas on BBC Good Food.
9. Garlic
Garlic has been used for its medicinal benefits for centuries. And more recent research has identified a link between garlic consumption and reduced cancer risk.
Research has shown that garlic’s active antioxidant component, allicin, can fight cancer cells. For example, this study of over 540,000 people showed that those who ate lots of vegetables from the Allium family (including garlic, leeks, onions, and shallots) had a lower risk of developing stomach cancer than those who rarely ate them.
A different study of 471 men also found that eating plenty of garlic was linked with a reduced risk of prostate cancer. And this review notes multiple studies on garlic’s anti-cancer action.
As a result, it’s possible that eating approximately one clove of fresh garlic each day could help protect you from cancer.
Garlic is super easy to use and adds flavour to any dish. You’ll find plenty of recipe inspiration in EatingWell’s list of healthy garlic recipes.
10. Fatty fish
Fatty fish such as salmon, mackerel, tuna, and anchovies are known to boost heart health, reduce arthritic pain, and lower the risk of conditions like Alzheimer’s and diabetes. And recent research suggests that fatty fish may have cancer-preventing qualities, too.
For example, this study followed 478,040 adults and discovered that eating more fish reduced the risk of developing colorectal cancer. A lowered risk of digestive tract cancer and colorectal cancer development has also been identified.
This is largely due to fish’s high quantities of vitamin D and omega-3 fatty acids. Vitamin D, for example, is thought to protect against and reduce the risk of cancer, while omega-3 fatty acids are believed to block its development.
Experts recommend eating two portions of fatty fish each week to maximise the health benefits.
For cooking inspiration, check out these 14 ways to eat more oily fish from Healthy Herts. Why not make a fresh tuna linguine or perhaps a traditional fish pie?
Which foods might increase the risk of cancer?
According to sources like the World Health Organization (WHO) and Cancer Research UK, certain foods might increase the risk of cancer.
These are labelled ‘carcinogenic’ foods. A carcinogen is a substance capable of causing cancer in living tissue.
We’ve listed a few carcinogenic foods below…
Processed meat
The WHO says convincing evidence that processed meat causes cancer. It’s classified as a Group 1 carcinogen.
Processed meat is specifically linked with colorectal and stomach cancer. Examples include frankfurter hot dogs, sausages, ham, corned beef, and canned lunch meat.
Red meat
Red meat is classified as ‘probably carcinogenic to humans’ by the WHO. It’s most strongly associated with colorectal cancer, though there are also links to prostate and pancreatic cancer.
Experts recommend eating no more than three portions of red meat per week (around 350-500g).
Alcohol
The WHO classifies alcohol as a Group 1 carcinogen. It’s specifically linked to throat, mouth, oesophagus, liver, breast, stomach, and bowel cancer.
The cancer risk associated with alcohol is dependent on dose. For example, having a glass of wine every so often is different to bingeing several units of alcohol at a time.
Salted fish (Chinese-style)
Salting is a traditional method of preserving food (particularly fish) in South East Asia and China.
Unfortunately, this process has been found to result in the creation of carcinogenic by-products, which are known to cause cancer in humans. As a result, salted Chinese-style fish is classified as a Group 1 carcinogen by the WHO.
Sugary drinks and fast food
Experts also recommend that we minimise our intake of sugary drinks and fast food if we want to lower the risk of developing cancer. Obesity is one of the major causes of many forms of cancer, so limiting your consumption of foods high in fat, sugars, and starches to help maintain a healthy weight is an important step to take.
You can find more guidance about cancer and carcinogens on the World Health Organization’s website.
Final thoughts…
The foods we eat have a direct impact on our health and can affect our risk of developing health conditions like cancer.
While other factors like genetics, activity levels, and environment naturally play a role, too, tailoring your diet to include cancer-preventing foods can be a great step.
Plus, since many of the foods listed above can also boost heart and brain health, eating them can benefit your entire wellbeing.
For further reading, head over to our diet and nutrition section. Here, you’ll find advice on everything from foods that may reduce the risk of dementia to diet tips to boost heart health.
What foods do you think are most important for health? Do you have any you’d add to our list? We’d be interested to hear from you in the comments below.
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