Foods that help prevent cancer, suggests an Oncology registered American dietitian 

What we eat every single day plays a powerful role in strengthening the body, reducing inflammation and supporting long-term health.

According to OSF HealthCare, nourishing meals filled with whole grains, colorful vegetables, fruits, fiber and Omega-3 fats can significantly help in lowering the risk of several common cancers. And the good news is — these cancer-protective ingredients fit beautifully into Indian meals without requiring big changes.

Why Fiber Matters

Fiber is often one of the most missing components in our diets, even though it’s among the most important. It feeds the good bacteria in our gut, promotes healthy digestion, stabilises blood sugar and lowers the risk of colorectal cancer.

This can be as simple as switching from refined grains to dalia, oats, brown rice, ragi, bajra or multigrain rotis. Adding a spoon of flaxseed, chia seeds, pumpkin seeds or walnuts to your morning curd, smoothie, lassi or oatmeal instantly boosts fiber and healthy fats.

Scientific research from large international studies — including data analysed by the American Cancer Society — shows that high-fiber diets are linked with a lower risk of aggressive prostate cancer. For Indian families, this is a reminder that something as basic as eating more lentils, rajma, chole and seasonal fruits can strengthen long-term health in meaningful ways.

Even fruits like jamun, amla, strawberries and pomegranate provide deep pigments and antioxidants that help protect cells from damage.

Omega-3s: The Anti-Inflammatory Shield

Omega-3 fatty acids are essential for reducing inflammation, improving immunity and protecting against chronic diseases, including certain cancers. While plant-based sources like flaxseed and walnuts do help, the body absorbs Omega-3s from fish much more efficiently.

Options include bangda (mackerel), rawas (Indian salmon), sardines and tuna — all rich in high-quality Omega-3 fats. Keeping frozen fillets or canned fish at home makes it easy to add them to simple meals like poha, salads, khichdi, scrambled eggs or even sandwiches.

For vegetarians, small everyday additions like soybean, tofu, chia seeds, flaxseed chutney or walnuts can steadily build up Omega-3 intake. The goal is consistency rather than large quantities.

Why We Need More Vegetables — and More Colour

Even though fruits are commonly eaten in India, vegetables are often limited to a routine set of 8–10 items cooked the same way every day. This lack of variety reduces the range of nutrients the body receives. Cancer-fighting compounds are most abundant in colourful vegetables — reds, oranges, yellows, greens and purples.

One simple trick is to buy frozen mixed-vegetable bags or pre-cut mixes, which can be quickly added to pulao, dal, upma, pasta, soups or parathas. These include combinations like carrots, beans, peas, corn, broccoli and bell peppers — each contributing different antioxidants and polyphenols.

By mixing more colors on the plate, we naturally include more protective nutrients without making diet changes feel like a burden.

Polyphenols: The Colourful Protectors

The vibrant colors of fruits and vegetables come from polyphenols — powerful plant compounds that reduce cell damage, nourish the gut microbiome and strengthen immunity.

Red and orange produce like tomatoes, carrots and red bell peppers contain lycopene, known for helping reduce prostate cancer risk.

Cooked tomatoes are especially useful because heat increases lycopene absorption, making everyday dishes like rasam, tomato sabzi, rajma, pav bhaji, sambar or tomato soup simple cancer-protective choices. Polyphenols also act as gentle, natural prebiotics, helping feed healthy gut bacteria.

Cancers a Healthy Diet Can Help Protect Against

A diet rich in fiber, polyphenols and Omega-3s can help lower the risk of several cancers such as:

* Breast cancer

* Ovarian and other gynecologic cancers

* Prostate cancer

* Colorectal cancer

* Gastric (stomach) cancer

Maintaining a balanced weight through whole foods also reduces estrogen production in fat tissue — a key factor linked to increased breast cancer risk.

Simple Ways to Boost Protein

Protein supports healing, muscle strength and immunity — especially important for anyone undergoing treatment, but equally essential for prevention.

Some easy additions include:

* Scrambled eggs with a spoon of cottage cheese for extra fluffiness

* Greek yogurt stirred into pasta sauce, dips or even kadhi-style dishes

* Oatmeal or porridge topped with kefir, curd or milk for probiotics and protein

In Indian kitchens, protein-rich options are everywhere: paneer, sattu drinks, sprouts, chana dal, moong dal, rajma, tofu and curd.

Foods and Drinks to Limit

To support long-term wellness and reduce cancer risk, limit:

* Ultra-processed and packaged foods

* Artificial dyes, preservatives and additives

* Excess red meat

* Processed meats like sausages or bacon

* Alcohol

These foods increase inflammation and oxidative stress, which raises cancer risk over time.