I'm a Cancer Dietitian: 10 Diet Changes to Lower Your Cancer Risk

Reducing your risk of cancer through diet and lifestyle is achievable with some practical changes. Nichole, a specialist known as The Oncology Dietitian, reveals ten actionable steps you can take right now to support your health.

Cut Down on Alcohol
Alcohol consumption increases the risk of six different types of cancer. It doesn’t matter what kind of alcohol you drink — the ethanol itself raises cancer risk, even in small amounts. Limiting or avoiding alcohol can significantly reduce this risk.
Choose Whole Grains
When selecting grains like rice, bread, or noodles, opt for whole grains over refined alternatives. Whole grains contain more fiber, which has been shown to lower the risk of colorectal (bowel) cancer. Fiber also supports gut health, regular digestion, and helps manage weight.

Include Calcium-Rich Foods
Consuming calcium, such as from milk or dairy products, may reduce colorectal cancer risk by up to 17%, according to recent research. Incorporating calcium-rich foods into your diet is an easy preventive strategy.
Add Pulses and Legumes
Foods like beans, lentils, and peas are rich in dietary fiber, resistant starch, and phenolic compounds, which promote a healthy gut microbiome. A well-balanced microbiome can contribute to lowering colorectal cancer risk.
Eat Soy Products
Soy contains isoflavones, plant-based compounds that can act as weak estrogens, potentially reducing the risk of hormone-related cancers like breast, ovarian, and prostate cancer. Isoflavones may also inhibit tumor growth and combat oxidative stress.
Increase Physical Activity
Reducing sedentary time and incorporating regular exercise helps lower cancer risk by improving metabolic, hormonal, and immune functions. Aim for at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week and try to break long periods of sitting with movement.
Manage Supplement Intake Wisely
Avoid unnecessary supplements unless prescribed by your doctor. For instance, instead of relying on vitamin C supplements, try to meet your needs through a balanced diet rich in fruits and vegetables. Always consult your healthcare provider before making changes.
Eat More Fruits and Vegetables
Aim for at least five portions of fruit and vegetables each day. These provide essential nutrients and antioxidants that protect cells from damage. Fresh, frozen, and prepared vegetables all count towards your daily intake.
Maintain a Healthy Weight
Excess body fat raises the risk of at least 13 different cancers by increasing harmful hormone levels and causing chronic inflammation. Losing weight through diet and exercise helps minimize these risks and supports overall health.
Seek Professional Advice
If you have questions or health concerns, always consult your GP or a qualified health professional to tailor advice specifically for your needs.

By following these ten guidelines, you can take meaningful steps to reduce your cancer risk and support long-term wellbeing.

I’m a Cancer Dietitian: 10 Diet Changes to Lower Your Cancer Risk