Cancer Prevention Diet!

While cancer remains a major health issue in the United States, one key strategy to prevent cancer is making lifestyle adjustments, especially in regards to what we eat.

The most effective diet for cancer prevention isn’t extreme, nor does it involve one “superfood,” according to Dr. André Goy, the physician-in-chief of oncology at Hackensack Meridian Health’s John Theurer Cancer Center in New Jersey. Instead, it emphasizes foods that are plant-based, high in fiber, and have anti-inflammatory properties.

In an interview with Fox News Digital, Dr. Goy discussed the five key food groups he recommends for cancer prevention.

1. Berries

Bueberries, strawberries, raspberries, and blackberries—the four most popular berries—all have cancer-preventive properties, according to Dr. Goy. The berries “are packed with anthocyanins, pigments with strong antioxidant activity,” he said. Anthocyanins give plants, fruits, and flowers their red, purple, or blue colors.

Berries are also rich in phytochemicals, which are natural compounds that plants have to protect themselves from diseases, pests, and environmental stress.

“Research suggests berry phytochemicals may reduce DNA damage, lower chronic inflammation, and support cellular repair pathways,” Dr. Goy added.

The American Institute for Cancer Research offers tips on selecting specific berries:

• Choose strawberries that are shiny, firm, and bright red. Caps should be fresh, green, and intact. Avoid shriveled, mushy, or leaky strawberries.

• Choose blackberries that are shiny. Avoid blackberries that are bruised or leaking.

• Choose raspberries that are firm, plump, and dry. Avoid wet or moldy berries.

2. Tomatoes

Tomatoes are a popular food since they can be eaten raw, cooked, roasted, blended, or dried. The versatile fruit comes in different shapes and sizes, from small cherry and grape tomatoes to larger beefsteak and heirloom tomatoes. And that’s not all, they can be used in salads, stews, soups, and other favorite foods.

Most importantly, Dr. Goy said tomatoes are the primary source of lycopene, a “carotenoid antioxidant associated in several studies with reduced prostate cancer risk.” Carotenoids are antioxidants that protect against disease and boost the immune system.

A 2025 meta-analysis published in the journal Frontiers in Nutrition found that eating tomatoes alone had no significant effect on cancer prevention. However, people who ate more tomatoes had an 11 percent lower risk of dying from cancer.

When researchers looked at lycopene intake specifically, they found that those who consumed the most lycopene in their diets had about a five percent lower overall cancer risk and a 16 percent lower risk of dying from cancer.

The findings further showed that lycopene had its strongest protective effect against lung cancer, with a 17 percent reduction in the risk of developing the disease among people who consumed high amounts of it.

3. Whole grains

Whole grains contain all parts of the grain and serve as a healthy alternative to refined grains. Whole grains are found in foods such as breads, cereals, oats, brown rice, pasta, quinoa, and even snacks like popcorn.

According to Dr. Goy, whole grains “provide dietary fiber, which improves gut microbiome health, reduces colorectal cancer risk, and supports metabolic and weight regulation.” It’s the dietary fiber that supports cancer prevention, Dr. Goy said.

Fiber has long been linked to lowering the risk of colon cancer. It has also been shown to lower cholesterol levels and reduce exposure to unhealthy foods, according to the Memorial Sloan Kettering Cancer Center. For instance, fiber can accelerate the passage of food through the gut, which reduces absorption and the time of exposure to cancer-causing substances in less healthy foods.

4. Cruciferous vegetables

Cruciferous vegetables are on the top 10 list of superfoods. The plants, which have four-petaled flowers that resemble a cross, are rich in vitamins (B9, C, and K), minerals, fiber, and antioxidants. What’s more, there’s plenty of vegetables to choose from, like Brussels sprouts, cabbage, kale, arugula, broccoli, and cauliflower. There’s also collard greens, turnips, radishes, and bok choy.

Not only do these vegetables contain fiber and vitamins, but they also contain glucosinolates, sulfur-containing compounds that help fight inflammation and cancer. When the vegetables are chopped or lightly cooked, Dr. Goy said, they “convert into biologically active compounds like sulforaphane.”

“Laboratory and translational research suggest sulforaphane may help detoxify carcinogens, reduce oxidative stress, and support DNA protection mechanisms,” he said.

5. Alliums

Allium vegetables have cancer-preventive properties of their own, but using them with tomatoes, cruciferous vegetables, or other cancer-fighting foods can double the impact. There is evidence that chives, leeks, garlic, onions, shallots, scallions, and other alliums contain bioactive compounds that may help fight cancer. According to Dr. Goy, garlic and onions, in particular, “release organosulfur compounds when crushed or chopped.”

“Experimental data show these compounds may inhibit tumor cell growth, support detoxification pathways and be associated with lower rates of digestive cancers,” he said.

Cancer prevention, however, isn’t soley about diet. Dr. Goy says other factors are involved in cancer prevention, such as:

According to Dr. Goy, people should feel empowered by the fact that the body can adapt to positive daily habits over time, including cancer-preventive foods, and that “there are hundreds of thousands of plants we can eat.”

“Prevention is not dramatic,” he said. “It is cumulative. And it works.”

Source Links:
https://www.foxnews.com/food-drink/cancer-doctor-says-americans-should-eat-more-5-key-protective-foods
https://www.aicr.org/resources/blog/enjoy-the-health-benefits-of-berries/
https://integrative-cancer-care.org/lycopene-vs-cancer-new-evidence/
https://www.mskcc.org/news/fiber-and-cancer-risk
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/superfoods-why-you-should-eat-cruciferous-vegetables