Eat Smart, Fight Back: How Your Diet Can Help Lower Cancer Risk

By Dr. David Samadi

Can the food on your plate help protect you from cancer? The answer is: quite possibly, yes.

While there’s no magic food that guarantees immunity from cancer, we now know that your daily diet can make a meaningful difference in lowering your risk. And the benefits don’t stop there—eating well also helps prevent other major health problems like type 2 diabetes, heart disease, and osteoporosis. Bottom line: Good nutrition is one of your strongest tools in disease prevention.

Let’s break it down—conversationally, clearly, and backed by science.

The Link Between Diet and Cancer Prevention

Increasing research suggests that food plays a significant role in reducing the risk of cancer. Some studies indicate that specific nutrients and dietary patterns may reduce the risk of developing particular types of cancer. While findings aren’t always definitive, they offer strong enough evidence to act on.

Here’s what we do know:

✅ Fruits and vegetables are loaded with health-promoting antioxidants, fiber, and phytochemicals—all of which may help reduce your risk of lung, stomach, colon, oral, and esophageal cancers.
✅ The Mediterranean diet, rich in fish, legumes, whole grains, vegetables, olive oil, and nuts, may offer strong protection against many chronic diseases, including cancer.
✅ Calcium and vitamin D may lower your chances of developing colorectal cancer.
✅ Folic acid, abundant in leafy greens and beans, may help protect healthy DNA and reduce the risk of certain cancers.

What Should You Eat More Of?

Here’s a short list of food groups you’ll want to keep in regular rotation:

• Colorful fruits and vegetables – Make it a goal to choose a variety of colors to help boost cancer-fighting compounds.
• Whole grains – Brown rice, oats, and quinoa offer fiber that supports gut health.
• Legumes – Beans and lentils are high-fiber sources and an excellent source also of plant-based protein.
• Healthy fats – Think olive oil, avocados, nuts, seeds, and fatty fish such as salmon and sardines.
• Lean proteins – Fish, poultry, eggs, tofu, and low-fat dairy products are all smart options.

Pro tip: A plant-forward diet doesn’t mean giving up meat. It simply means focusing your meals more around nutrient-dense, plant-based foods and treating meat more like a side dish.

The Good Fats vs. the Bad

Not all fats are created equal. The right fats can protect your heart and support healthy cholesterol levels:

Good fats to include:

• Monounsaturated fats – Abundantly found in olive oil, avocado, nuts, and nut butters.
• Polyunsaturated fats – Found in sunflower, corn, and soybean oils, as well as seeds and whole grains.
• Omega-3 fatty acids – Best sources are found in oily fish (such as salmon and sardines), flaxseed, and walnuts.

Fats to avoid:

• Saturated fats – Found cheese, butter, red meat, and baked goods.
• Trans fats – Found in some packaged snacks, frozen pizzas, and fast food. These raise bad cholesterol and increase your risk of heart disease and cancer.

Phytochemicals: Tiny Compounds with Big Benefits

Phytochemicals are compounds that occur naturally in plants that may help combat cancer cells and reduce inflammation. You’ve probably heard of some of them—like vitamin C or folic acid—but there are dozens of lesser-known ones (like flavonoids and phytosterols) that pack a punch.

You’ll find them in:

• Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts
• Bright produce: carrots, tomatoes, grapefruit
• Alliums: garlic, onions
• Legumes and whole grains
• Seeds and nuts

A great tip? Eat the rainbow. The more colors on your plate, the more phytochemicals you’re likely consuming.

What About Supplements?

It’s tempting to grab a bottle of vitamins and call it a day, but pills aren’t a shortcut to better health. Some supplements may do more harm than good.

The U.S. Preventive Services Task Force along with other leading health organizations advise against taking vitamin E or beta-carotene to prevent cancer. In smokers or those at high risk for lung cancer, beta-carotene supplements have been shown to increase cancer risk.

Unless you’ve been diagnosed with a specific deficiency, it’s best to get your nutrients from food. Always speak with your doctor before adding herbs or supplements to your routine.

Foods That May Raise Your Risk of Cancer

Just as there are foods that help protect you, some can increase your cancer risk, especially when consumed in excess:

• Processed meats – Hot dogs, bacon, deli meats, sausage, and salami are linked to a higher risk of colorectal cancer.
• Highly processed foods – Think fast food, frozen meals, packaged snacks. These tend to be high in unhealthy fats, sugars, and sodium.
• Excess saturated fat – This can contribute to a gain of excess weight which is a known risk factor for several cancers.
• Alcohol – Drinking too much can raise your risk for numerous types of cancer, including liver, breast, and colon cancer. The general recommendation is no more than two drinks per day for men and no more than one for women.

When to Talk to a Doctor or Dietitian

If you’re concerned about cancer prevention—or if you have a family history of cancer—talk to your doctor. They may recommend personalized dietary adjustments or refer you to a registered dietitian helping you create a plan meeting your health goals and lifestyle.

Some questions to ask at your next appointment:

• What changes can I make to reduce my cancer risk through diet?
• What specific foods or nutrients should I focus on?
• Should I avoid any supplements or herbs?
• Do I need a referral to a dietitian?

Final Thoughts

You can’t control everything when it comes to cancer risk, but your everyday food choices are one area where you hold real power. Eating well won’t just support your long-term health—it can also boost your energy, mood, and quality of life today.

Think of your plate as part of your prevention plan. You don’t have to be perfect, but even small, consistent changes can result in a significant difference.

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, Prostate Cancer, Now What? A Practical Guide to Diagnosis, Treatment, and Recovery and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.