Can Your Diet Lower Cancer Risk? Top Doctor Explains

Cancer can impact life in several ways but healthy diet and adequate nutrition intake can be a powerful ally that can reduce risk of the fatal disease. While food can not be a cure for cancer, balanced meals rich in fruits, vegetables, proteins, and whole grains can significantly alleviate risk of cancer. The disease is not entirely preventable but healthy lifestyle choices can considerably alleviate the risk.

Cancer is primarily caused by genetic mutation but risk can increase with tobacco use, poor diet, obesity, alcohol, UV radiation, and environmental toxins, among others. Recently, Dr. Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist, also educated at Harvard and Stanford, took to his Instagram account and listed foods that can reduce the risk of cancer. In a post shared on Instagram, the gut doctor said, “Cancer rates are rising - especially in younger adults. Here are 5 foods linked to lower cancer risk I encourage patients to eat regularly.”

Foods That Can Reduce Cancer Risk

1. Purple Sweet Potato: The vegetable can prevent the risk of cancer. Presence of antioxidants can help you fight cancer that may include colon and breast cancer. Extracts from the vegetable can inhibit the growth of several cancer cells. According to Dr Sethi, “Rich in anthocyanins – antioxidants linked to reduced inflammation and cellular damage. Lab studies show they may slow colon cancer growth. More color=more protective compounds.”

2. Broccoli Sprouts & Microgreens: Broccoli sprouts contain high amounts of carotenoids and antioxidant properties. They can prevent degenerative conditions like cardiovascular diseases, diabetes, skin damage, and cancers such as prostrate cancer and breast cancer. Dr Sethi said, “They are loaded with sulforaphane - a compound that activates detox and antioxidant pathways. Contain 20-100x more precursors than mature broccoli. Small serving. Poweful chemistry.”

3. Kiwis: Kiwi fruit are exceptionally high in vitamin C and contain an array of other nutrients, notably nutritionally relevant levels of dietary fibre, potassium, vitamin E and folate, as well as various bioactive components, including a wide range of antioxidants, phytonutrients and enzymes, that act to provide functional and metabolic benefits. The fruit provides beneficial compounds that offer anti-cancer effects.

“high in vitamin C, fibre, and polyphenols. Studies show improved DNA protection and antioxidant status with regular intake. Also supports digestion and bowel regularity,” added Dr Sethi.

4. Green Tea: Green tea is one of most widely consumed drinks all over the world. Unlike the conventional tea, it is marginally processed that helps in preserving the antioxidants in particular catechins, the main compounds behind its myriad advantages. Whether you sip green tea to promote weight loss, improve digestion, or glowing skin, it provides vast benefits that can support both physical and overall well-being. Dr Sethi said green tea is “rich in EGCG – studied for supporting tumor-suppressor pathways. Population studies link regular intake with lower cancer risk. Matcha=higher concentration.”

5. Beans: The AIIMS-trained doctor recommended beans as part of healthy diet to reduce cancer risks. It is a rich source of protein and packed with essential fibre that can offer an array of health benefits. He said consumption of half cup of beans offer 7 to 8 grams of fibre. Most adults need 25 to 38 grams per day but fall short. “Higher fibre intake is linked to lower colorectal cancer risk. Feed your microbiome. Protect your colon,” emphasised Dr Sethi.  

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.