Eat like your life depends on it.
While some factors that influence cancer risk — like age, gender and family history — are beyond our control, others can be managed. Among those is proper nutrition, which experts agree is paramount to prevention.
While no foolproof plan or single ingredient guarantees cancer prevention, every bit — and in some cases every bite — helps.
Read on to learn more about six simple food swaps that can lower your cancer risk.
Opt for healthy, fiber-rich carbohydrates
“Fiber is my favorite nutrient for cancer prevention,” Carrie Daniel-MacDougall, a cancer epidemiologist at MD Anderson Cancer Center, recently told TIME.
Research has proposed that a high intake of dietary fiber can lower the risk of several types of cancer, including esophageal, gastric, colon and rectal.
The American Heart Association recommends getting between at least 25 and 30 grams of fiber a day — though most Americans only consume around 15 grams daily.
Fiber is said to “feed” healthy gut bacteria, and experts suggest that fruits such as oranges and apples, whole grains, nuts and seeds can lower cancer risk.
Daniel-MacDougall urges people to forgo ultra-processed, low-fiber carbs like instant oatmeal and pita bread for whole, high-fiber foods like beans, lentils and other legumes.
Prioritize lean meat and plant-based protein
Consuming more than 18 ounces of red meat per week has been associated with increased odds of colorectal cancer.
Though it’s nutrient-rich, red meat contains heme iron, which can facilitate the production of potentially carcinogenic chemicals.
Daniel-MacDougall says ultra-processed deli meats and some meat substitutes, made with a laundry list of chemicals and additives, can be even worse.
“They add all kinds of creepy stuff that may affect gut health and inflammation.”
The World Health Organization’s International Agency for Research on Cancer classified processed meat as “carcinogenic to humans” in 2015, noting that there is “sufficient evidence from epidemiological studies that eating processed meat causes colorectal cancer.”
The IARC also declared red meat as “probably carcinogenic to humans.”
The takeaway? Cut out the cold cuts and the red meat and opt instead for chicken or fish, particularly salmon and other oily options rich in vitamin D and omega-3s.
If you’re following a vegan or vegetarian diet, experts recommend skipping the fake meat and reaching for high-fiber, plant-based proteins like tofu, tempeh and legumes instead.
How you cook your food also has a bearing on cancer risk, as high-heat methods like broiling and grilling can produce carcinogenic compounds.
Eat a medley of fruit and veg
“Eat more fruits and vegetables of all kinds,” Daniel-MacDougall says. Variety is the name of the game here, as different compounds from different fruits and vegetables work collectively to gradually stunt cancer growth.
While all fruits and veggies are encouraged, some stand out for their anti-cancer properties.
“Some of the most powerful anti-cancer foods include dark leafy greens, cruciferous vegetables, mushrooms, berries, and unpeeled apples,” Dr. Amber Orman, a radiation oncologist and board-certified lifestyle medicine specialist for AdventHealth in Orlando, Florida, previously told Fox News Digital.
In a recent TikTok, Nichole Andrews, a cancer dietitian based in Washington, declared pears her “favorite food that reduces cancer risk,” noting that the bell-shaped fruit is rich in fiber, antioxidants and nutrients and has been shown to help maintain blood sugar levels — all key components of cancer prevention.
Make nuts and dried fruit your snack staples
While a plant-based diet is linked to lower cancer risk, ultra-processed, plant-based snacks like chickpea chips, flavored yogurt and vegan cookies provide little nutritional value and do nothing to reduce your cancer risk.
To satisfy a snack attack and pay it forward with your health, experts recommend munching on nuts and dried fruit.
Walnuts, in particular, are anti-inflammatory and rich in omega-3 fatty acids.
In addition to their anti-cancer properties, researchers at the National Institute on Aging have found that eating walnuts could help enhance memory among Alzheimer’s patients.
Sub soda and alcohol for coffee and tea
When it comes to cancer, research suggests there’s no safe amount of alcohol.
According to the Cancer Progress Report 2024 from the American Association for Cancer Research (AACR), more than 5% of all cancer cases are caused by drinking alcohol.
In terms of soda, and as The Post previously reported, older women who drink just one sugar-sweetened beverage a day have a “significantly higher” risk of developing liver cancer and dying from chronic liver disease.
And diet soda drinkers are not exempt, as these beverages typically contain artificial sweeteners like aspartame and Ace-K.
Last year, the World Health Organization’s cancer research division classified aspartame as “possibly carcinogenic to humans,” calling for further research on potential health risks.
As an alternative, coffee and tea are sippables with a wealth of health benefits. Studies suggest consuming three to four cups of joe a day may reduce the risk of liver cancer and other alcohol-related liver diseases.
Meanwhile, tea is rich in antioxidants like catechins, which are known to help protect cells from damage caused by free radicals, potentially reducing the risk of cancer.
Be smart about your sauces
Daniel-MacDougall imparts that the condiments we do and don’t use can go a long way on the road to cancer prevention.
Many sauces contain ultra-processed ingredients, but it is possible to make swaps that boost both overall health and ultimate flavor.
Some sauces, seasonings and toppings with cancer-fighting properties include olive oil, garlic, tomato sauce, shallots, citrus, vinegar, flaxseed and salsa.
