‘I’m an Oncology Dietitian—Here Are the 5 Foods I Always Have in My Kitchen' ...Saudi Arabia

Nutrition plays a crucial role in just about every aspect of health, and cancer prevention is no exception. With that in mind, oncology dietitians recommend keeping a few specific foods on hand that will potentially lower your cancer risk. “What we eat influences inflammation, hormone regulation, immune function and even how our genes are expressed,” saysAlison Tierney, RD, CD, an oncology dietitian, “cancer thriver,” and founder of Wholesome LLC.A healthy diet also plays a role in preventing oxidative stress, where damaged cells can contribute to developing cancer and other diseases as part of the body’s natural defense system, says Jeanna Rich, RDN, an oncology registered dietitian at OSF HealthCare. 

About 20% of cancers are linked to an unhealthy diet, excess body weight, physical inactivity and drinking too much alcohol, according to the American Cancer Society. So which foods have cancer-lowering benefits? We asked oncology dietitians which foods they recommend. ?SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self?

The Link Between Diet and Cancer Risk

“Food is packed with cancer-fighting nutrients, including polyphenols, carotenoids and other subclasses called flavonoids, antioxidants and even filled with fiber and prebiotics,” Rich says.

Plant-based diets—rich in fruits, vegetables, whole grains, legumes, nuts and seeds—provide many of these “protective compounds,” Tierney explains. “These nutrients work together to reduce oxidative stress and inflammation, both of which can contribute to cancer development.” 

Related: ‘I’m a Breast Oncologist—This Is the One Food I Wish Women Over 50 Would Eat Less Of’

Fiber is an “underrated nutrient when it comes to cancer prevention,” she adds. “It helps regulate hormones like estrogen and insulin, supports digestion and nourishes a healthy gut microbiome, which may play a key role in lowering cancer risk.” Eating mindfully is also important, Rich stresses. It helps you recognize your hunger and fullness cues, allowing you to avoid overeating. 

“Overeating leads to blood sugar ups and downs, often unnecessary calories or added sugars or unintentional weight gain, which all can lead to more inflammation and visceral fat, which can promote cancer development,” she says. Avoiding ultra-processed foods (such as processed meats and items with added sugars or artificial ingredients), as well as alcohol and red meat, can also lower your cancer risk, Tierney shares. 

Eating a mostly plant-based diet has the strongest evidence for lowering cancer risk and promoting longevity, Tierney says. This eating pattern is rich in fiber, phytochemicals, vitamins, minerals and healthy fats. 

“It’s not about perfection; it’s about progress,” she explains. “Every small step toward a more plant-predominant plate can make a real difference over time.” 

Related: This 3 Ingredient Snack Is Perfect For Managing Blood Sugar, Diabetes Doctors Say

Eating plant-based food doesn’t mean going vegan or vegetarian, Rich says. It means that most of your meals should consist of plants: “Allow yourself larger portions of plants and less meat or animal products.” 

Here are some plant-based foods that oncology dietitians always have in their fridges or pantries: 

Soy-based foods, including soy milk and tofu, are associated with a lower cancer risk, research suggests. These foods contain plant-based compounds, called soy isoflavones, which Tierney says interact with estrogen receptors in a protective way to support hormone balance and potentially lower your risk for hormone-related cancers. A 2022 study published in Frontiers in Nutrition suggests incorporating soy as part of a healthy diet for cancer prevention.

2. Flaxseeds

Ground flaxseed is rich in lignans, or plant compounds shown to support hormonal balance and potentially reduce breast cancer risk, Tierney says. Research suggests that flaxseed proteins may modulate cancer cell mechanobiology, possibly changing cell behavior and minimizing cancer cell migration. Tierney recommends adding a tablespoon or two to oatmeal, yogurt, or smoothies every day. 

Broccoli, kale, Brussels sprouts and other cruciferous vegetables contain sulforaphane and indoles, which are compounds that help the body neutralize and eliminate carcinogens while supporting estrogen metabolism, Tierney says. These veggies can also enhance DNA repair mechanisms, inhibiting carcinogen activation, Rich adds. “Eating a variety of them several times per week is a simple, powerful habit,” Tierney stresses. 

4. Berries

Research suggests that berries may prevent cancer initiation and delay its progression. Berries are rich in anthocyanins (a natural pigment giving the fruits their red, purple and blue colors) and vitamin C, which helps the body combat oxidative stress and DNA damage, Tierney says, explaining, “I love keeping frozen blueberries and raspberries on hand—they’re convenient, affordable and just as nutrient-packed as fresh.” Related: Cardiologists Say These 7 Fall Comfort Foods Are Surprisingly Good for Your Heart

5. Beans and lentils

These affordable pantry staples are packed with fiber and plant proteins, which help stabilize blood sugar and lower insulin and insulin-like growth factor 1 (IGF-1) levels, two hormones that are linked to cancer cell growth, Tierney says. “Their fiber, resistant starch and phenolic compounds also support a healthy gut microbiome and help regulate inflammation.” 

Research suggests that a high intake of dietary fiber is linked to a lower risk of many types of cancer, including colon, breast, ovarian, prostate and pancreatic cancer. 

Other Foods That Could Lower Your Risk for Cancer

“Eating the rainbow” is a great approach, Rich says. “Each color of fruits, vegetables, whole grains, nuts and legumes provides its own unique set of nutrients and protective plant compounds—like polyphenols, flavonoids and carotenoids—that help protect your cells from damage and promote long-term health.” A diet with a variety of plant foods helps build a diverse gut microbiome, which strengthens your immune system and reduces inflammation, she adds. Drink plenty of water too, Rich says. “Often called the forgotten nutrient, hydration plays an extremely relevant role in cancer prevention.” When you’re dehydrated, it raises the risk for oxidative stress. Water supports cell health and DNA integrity, nutrient transport, and waste removal, Rich explains. “Good hydration dilutes the concentration of potential carcinogens in urine and moves waste along.” 

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