Eating Well

Which foods to eat (and what to avoid)

While experts focus less on individual foods than on an overall pattern of healthy eating, some foods are clearly beneficial and others should be minimized. In general, aim to eat foods high in vitamins, minerals, and other nutrients but lower in calories. 

Some nutrients found in many foods show benefit for cancer risk or survival. Fiber is linked to better survival (postmenopausal breast, ovarian) and lower risk of colorectal cancer. Plant lignans are linked to lower cancer risk (breast and colorectal in women, and lung) and better survival (postmenopausal breast cancer). Many nutrients are linked to better body terrainthe internal conditions of your body, including nutritional status, fitness, blood sugar balance, hormone balance, inflammation, and more.

Full details of the evidence: How can Eating Well help you? What the research says › and other pages as linked. Also see Expert recommendations › and Optimizing Your Body Terrain ›

Eat and drink more of these foods

Vegetables and fruits

Many vegetables and fruits are linked to lower risk of cancer or better survival and other outcomes.

Cruciferous vegetables

Cauliflower, broccoli, kale, collards, kohlrabi, Brussels sprouts, cabbage, bok choi, and others

Nutrient highlights: source of fiber, plant lignans and other nutrients linked to lower cancer risk (breast and colorectal in women, and lung) and better survival (breast)

Body terrainthe internal conditions of your body, including nutritional status, fitness, blood sugar balance, hormone balance, inflammation and more connection: promote a healthy gut microbiome

Cancer connections:

• Linked to less prostate cancer progression
• Linked to lower risk of breast cancer recurrence

Orange, red, or deep yellow vegetables and fruits

Carrots, squash, mango, cantaloupe, sweet potatoes, tomatoes, and more

Body terrain connections:

• Better blood sugar and insulin balance
• A good source of anti-inflammatory carotenoids

Cancer connections:

• Lower risk of prostate and head and neck cancer
• Better survival of metastatic breast cancer

Chili peppers containing capsaicin

Cancer connection: lower cancer mortality among people eating these regularly

Blueberries

Nutrient highlights: a source of plant lignans linked to lower cancer risk (breast and colorectal in women, and lung) and better survival (breast)

Body terrain connections:

• Anti-inflammatory
• Antioxidant
• Promote balance in bleeding and coagulation

Pomegranate juice or extract 

Cancer connection: linked to longer PSA doubling time (prostate cancer)

Alliums

Garlic, onions, shallots, scallions, and leeks 

Body terrain connections:

• Anti-inflammatory
• Antioxidant

Healthy proteins

Legumes such as dried beans, lentils, split peas, chickpeas, and flaxseed

Nutrient highlights: a good source of protein, fiber, vitamins, and minerals

Body terrain connections:

• Better blood glucose and insulin levels
• Antioxidant

Flaxseed

Nuts

Nutrient highlights: a good source of of protein, healthy fat, fiber, and inositol hexaphosphate, linked to better blood glucose and insulin levels

Body terrain connection: anti-inflammatory

Cancer connection: lower risk of colorectal cancer and recurrence, and better survival

Animal proteins with higher omega-3 to omega-6 ratios

These include wild-caught salmon, mackerel, or sardines, and high omega-3 eggs.

Body terrain connection: anti-inflammatory

Cancer connections:

• Lower colorectal cancer risk
• Better survival of head and neck and ovarian cancer

Caution: higher risk of prostate cancer or recurrence among people eating eggs

Whole grains

Nutrient highlights:

• A good source of fiber, B vitamins (thiamin, riboflavin, niacin and folate), minerals (iron, magnesium and selenium), and plant lignans
• Relatively low glycemic indexan indication of the ability of a food to raise blood sugar, in a value from zero (not at all) to 100 (pure glucose); high-GI foods are digested quickly and release glucose rapidly into the bloodstream, while low-GI foods release glucose slowly and steadily into the bloodstream

Body terrain connection: promote a healthy microbiome

Cancer connections:

• Better survival of head and neck cancer
• Lower risk of colorectal cancer
• Lower risk of breast cancer recurrence

Side effect connection: fewer gastrointestinal symptoms, especially constipation

Healthy fats

Polyunsaturated fatty acids (PUFAs) can be either omega-3s or omega-6s. Both promote health, but aim for a higher proportion of omega-3s to omega-6s.

Health-promoting omega-3 fats

Helpful link

Omega-6 fatty acids

Polyunsaturated fats from safflower oil, sunflower oil, corn oil, soybean oil, and sunflower seeds

Nutrient highlights: a better choice than saturated fats from animals, such as butter or lard

Cautions:

• Slightly higher risk of cancer among people who eat higher levels (skin cancer)
• Hydrogenated polyunsaturated fats (trans-fats) are not a healthy choice (see below)

Helpful link

Mushrooms

Nutrient highlights:

• Very low in fat
• A source of fiber and vitamin D ›

Body terrain connections:

• Anti-inflammatory
• Promote immune function
• Antioxidant

Cancer connection: lower risk of cancer as a whole and breast cancer

While some varieties of medicinal mushrooms are not considered edible, maitake and shiitake are.

Helpful links

Fermented foods

Probiotic yogurt (unsweetened and with live cultures), kefir, tempeh, natto, kombucha, miso, kimchi, sauerkraut, cultured cheese, and more

Body terrain connections:

• Anti-inflammatory
• Promote a healthy microbiome

Cancer connection: lower risk of many types of cancer

Caution: higher risk of estrogen receptor-negative tumors among people eating higher levels of yogurt and cottage/ricotta cheese

Also see Probiotics and Prebiotics ›

Helpful link

Beverages

Water

Body terrain connections:

• Promotes digestion, hormone balance, immune system function, inflammation and other body terrain factors
• Necessary to flush out toxic substances

Side effect connections:

• Averts unpleasant and even dangerous symptoms of dehydration that could lead to treatment delays
• Linked to less severe side effects of cancer treatment, such as nausea, weakness, constipation, and fatigue

Helpful link

Green tea

Cautions:

• Higher risk of esophageal, pancreatic, or urinary tract cancers, plus cancer as a whole among people with higher consumption
• Avoid caffeine if you’re at risk of dehydration or anxiety.

Coffee

Cancer connections:

• Better breast cancer survival and outcomes
• Lower risk of cancer as a whole and colorectal cancer

Cautions:

• Irritating to the esophagus, avoid if you’re at risk of esophagitisinflammation of the esophagus from chemotherapy or radiation treatment to the chest
• Avoid caffeine if you’re at risk of or experiencing dehydration or anxiety.

Eat and drink less of these foods

Unhealthy fats

Saturated fats

Found in butter, ghee, suet, lard, coconut oil, and palm oil, plus fatty cuts of meat, sausages, bacon, cured meats like salami, chorizo and pancetta, and cheese

Cancer connection: higher risk of cancer mortality and ovarian cancer

Trans-fatty acids

Found in most shortening, fried food, margarine, microwave popcorn, and many baked goods, although some manufacturers have reduced trans-fats in recent years; check labels and avoid foods containing partially hydrogenated oils or listing trans-fats in the nutrient label

Cancer connection: higher risk of prostate, colorectal, and postmenopausal breast cancer

Less healthy proteins

Red meat

Nutrient concerns: a source of substances linked to increased cancer risk, such as heme¹Fiorito V, Chiabrando D, Petrillo S, Bertino F, Tolosano E. The multifaceted role of heme in cancer. Frontiers in Oncology. 2020 Jan 15;9:1540. and sialic acid N-glycolylneuraminic acid²Samraj AN, Pearce OM et al. A red meat-derived glycan promotes inflammation and cancer progression. Proceedings of the National Academy of Sciences U S A. 2015 Jan 13;112(2):542-7.

Body terrain connection: promotes inflammation

Cancer connections:

• Higher risk of colorectal, esophageal, or prostate cancer
• Classified as a Group 2A carcinogen (probably carcinogenic to humans) by the World Health Organization

Processed meats

Cured meats such as bacon or deli meats, hot dogs, salted meats, or smoked meats

Nutrient concerns: a source of nitrites and/or nitrates, which are listed as probable carcinogens

Cancer connections:

• Higher risk of colorectal, stomach, esophageal, and prostate cancer
• Classified as a Group 2A carcinogen (probably carcinogenic to humans) by the World Health Organization

Sugars and refined grains

Refined sugar or grain products:

• White bread, pasta, cakes and cookies
• Sweetened drinks
• Sugar, honey, and other sweeteners
• Fruit drinks
• White potatoes
• White flour
• White rice

Nutrient concerns:

• High glycemic loada number that estimates how much a food will raise a person's blood sugar level when eaten or glycemic indexan indication of the ability of a food to raise blood sugar, in a value from zero (not at all) to 100 (pure glucose); high-GI foods are digested quickly and release glucose rapidly into the bloodstream, while low-GI foods release glucose slowly and steadily into the bloodstream
• Low in fiber

Body terrain connections:

• Inflammatory
• Promotes worse blood sugar and insulin levels, which are linked to diabetes and metabolic syndrome, which are risk factors for cancer and poorer survival

Cancer connections:

• Linked to worse ovarian cancer survival
• Promotes the growth of some types of cancer cells

Beverages

Drink these in moderation or not at all.

Alcohol

Cancer connection: higher risk of several types of cancers

Side effect connection: higher risk of dehydration

Beverages containing caffeine

Cancer connection: higher risk of esophageal cancer

Side effect connections:

• Increased symptoms of anxiety and stress
• Higher risk of sleep disruption
• Higher risk of dehydration

Cook to reduce toxic chemicals

Some food preparation methods are better than others when it comes to risk of cancer.

Cook meat slowly and at lower temperatures

High-heat cooking of meat can create carcinogens, such as heterocyclic amines and polycyclic aromatic hydrocarbons (PAHs).³Rock CL, Thomson C et al. American Cancer Society guideline for diet and physical activity for cancer prevention. CA: A Cancer Journal for Clinicians. 2020;10.3322/caac.21591. When muscle meat—including beef, pork, fish, or poultry—is cooked by pan frying or grilling directly over an open flame, these chemicals can form. Smoking meat or fish also creates PAHs that cling to the food.⁴National Cancer Institute. Chemicals in Meat Cooked at High Temperatures and Cancer Risk. July 11, 2017. Viewed April 4, 2018.

See Creating a Healing Environment › for more about the effects of these chemicals on your health and their connection to cancer.

Cooking with lower-temperature methods such as these reduces the formation of harmful chemicals:⁵Science of Cooking. Science of Slow Cooking. Viewed January 27, 2022.

• Steaming
• Braising
• Poaching

• Stewing
• Roasting

If you grill meat, these techniques can reduce the formation of harmful chemicals:⁶American Institute for Cancer Research. Guide to Healthy Grilling. May 1, 2014. Viewed January 27, 2022.

• Marinate meat
• Precook larger cuts
• Use lean cuts
• Cut meat into smaller portions and mix with vegetables

Helpful links

Bake, grill, or broil only to a golden brown

When vegetables containing the amino acid asparagine are heated to high temperatures in the presence of certain sugars, a harmful chemical called acrylamide is produced. “The major food sources of acrylamide are French fries and potato chips; crackers, bread, and cookies; breakfast cereals; canned black olives; prune juice; and coffee.”⁷National Cancer Institute. Acrylamide and Cancer Risk. December 5, 2017. Viewed January 27, 2022. However, the National Cancer Institute notes that most people are exposed to substantially more acrylamide from tobacco smoke than from food. 

To reduce your food exposure to acrylamide, use the “Golden Rule”: When grilling, baking or broiling, cook the food to no more than light golden color, while also being mindful of safety. Meats, including poultry and fish, plus eggs need to achieve specific temperatures for safe eating.

Helpful link

Eating for a healthy microbiome

Foods that nourish a healthy microbiome are recommended for most people.

Fermented foods such as yogurt, kefir, miso, sauerkraut, and kombucha may help replenish the gut with healthy microorganisms known as probiotics. See Probiotics and Prebiotics ›

How Eating Well relates to other practices and habits

Eating Well’s connections to Managing Stress

Stress, anxiety, depressive symptoms, and food choices are all related. Interventions to improve food choices may possibly reduce depressive symptoms and stress. The reverse—that reducing depressive symptoms and stress may improve food choices—might also be true.

Eating Well’s connections to Creating a Healing Environment

Foods are sometimes contaminated with chemicals during production or processing.

Some cooking methods can create harmful exposures, such as charring and cooking with high heat.

Some food packaging or storage containers can contaminate food with harmful chemicals.

Foods can be a source of viruses and bacteria.

Eating Well’s connections to Sharing Love and Support

For many people, sharing food preparation and meals—making them social activities—makes them more pleasurable and may help a person with cancer enjoy eating even when their appetite is low. Eating food in pleasant company may also improve digestion and absorption of nutrients. 

Diet as an alternative approach to cancer treatment or risk

Diet is one of the most frequent practices people seek as a complement or alternative to conventional treatments. Anticancer diets come and go over the years, many inciting what we call “diet wars”—attacks and defenses of various approaches. Many of the diets have become casualties, lacking evidence of effect or with evidence of no effect or even harm. Some diets are one part of an alternative therapy regimen that may also include coffee enemas and a host of nutritional supplements, as well as other components.

Other diets:

• Alkaline diet: The American Institute for Cancer Research has concluded that the acidity or alkalinity of foods is not important, but some oncologists find that acidosis is associated with impaired immunity, reduced glutathione and reduced insulin sensitivity—all body terrain factors connected to cancer. The alkalinity of foods can contribute to acidosis: “A diet rich in fruits and vegetables and low in animal protein and sodium chloride [salt] reduces acid load.”¹³Pizzorno J. Acidosis: an old idea validated by new research. Integrative Medicine (Encinitas). 2015 Feb;14(1):8-12.
• Intermittent fasting: Regularly restricting or eliminating food for spans of several hours or longer can lower insulin resistance, improve your response to chemotherapy, reduce some side effects of cancer treatments and may reduce your risk of recurrence.
• Living foods diet (raw foods diet): A 2014 review did not find clinical evidence supporting its use in cancer patients.
• Macrobiotic diet: This approach based on a traditional Japanese diet has been supported by a few reports of people claiming remarkable reversal of their cancer, but evidence to date does not support the use of this diet for cancer risk reduction, survival or quality of life. 
• Paleolithic (Paleo) diet: Higher adherence with this diet is associated with lower mortality either from cancer or from all causes and with lower risk of colorectal adenomas.
• Vegetarian or vegan diet: Lower risk of cancer as a whole, better body terrain factors, and improvements in some symptoms have been noted in people eating a vegetarian or vegan diet.

While most of the diets we review show at least some benefit regarding cancer, some may also involve some risk to you, including insufficient nutrients and the elimination of food groups proven to be beneficial for reducing cancer risk and promoting general health.¹⁴Zick SM, Snyder D, Abrams DI. Pros and cons of dietary strategies popular among cancer patients. Oncology (Williston Park). 2018 Nov 15;32(11):542-7.

Helpful links