According to the American Cancer Society, the average adult in the U.S. has about a 40% chance of developing cancer during their lifetime. As this disease continues to affect millions, the medical community is placing growing emphasis on prevention strategies—and diet is at the forefront.

While no food can completely shield you from cancer, making smart dietary choices can significantly lower your risk. “Healthy food choices made consistently over time may help prevent cancer, but there are no guarantees,” explains Lindsey Wohlford, a wellness dietitian.

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What Increases and Decreases Cancer Risk?

Certain dietary habits can either increase or decrease your risk of cancer.
Things to limit:

• Red and processed meats

• Alcohol

• Refined carbs and sugars

• Fried or heavily processed foods

Things to focus on:

• Regular physical activity

• A diet rich in phytochemical-filled fruits and vegetables

Phytochemicals, also called phytonutrients, are naturally occurring compounds in plant foods. While they don’t "fight" cancer directly, they help the body protect itself from developing it.

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8 Anti-Cancer Foods to Add to Your Plate

Wohlford recommends “eating the rainbow” — choosing fruits and vegetables of many colors — to get a broad spectrum of phytochemicals. Here are eight powerhouse foods to help reduce your cancer risk:

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1. Cruciferous Vegetables

Includes: Broccoli, kale, Brussels sprouts, cauliflower, bok choy, cabbage, arugula

These veggies are loaded with vitamins C, E, K, folate, carotenoids, and glucosinolates—sulfur compounds that may reduce cancer risk. Studies link them to lower incidences of lung, colorectal, breast, and prostate cancers.

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2. Turmeric

This bright orange spice contains curcumin, known for its anti-inflammatory properties. Since chronic inflammation contributes to cancer development, turmeric may play a role in reducing risk. Curcumin has also shown potential in enhancing the effectiveness of chemotherapy and protecting healthy cells during radiation.

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3. Mushrooms

Especially varieties like shiitake, maitake, turkey tail, and reishi, mushrooms contain antioxidants like L-ergothioneine and compounds that stimulate immune response. Long-term studies suggest mushrooms may lower prostate and breast cancer risks.

Fun Fact: Turkey Tail contains Polysaccharide K (PSK), which is already used in some countries as an immune-boosting cancer therapy.

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4. Allium Vegetables

Includes: Garlic, onions, leeks, shallots

These foods are rich in sulfur-containing compounds that support detoxification. One large study in China found that people who ate more garlic and onions had up to a 79% reduced risk of colorectal cancer.

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5. Wakame (Seaweed)

While most human studies are limited, lab tests suggest wakame may inhibit growth of breast, colon, and kidney cancer cells. It's also a great source of iodine, which is important for thyroid health. Just one serving delivers about 28% of your daily iodine needs.

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6. Lycopene-Rich Foods

Found in: Tomatoes, watermelon, guava, papaya, red grapefruit, red bell peppers

Lycopene is a carotenoid antioxidant that gives red and pink fruits their color. It’s been especially linked to reduced prostate cancer risk. Cooked tomato products like sauce and paste are even higher in lycopene than raw tomatoes.

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7. Beta Carotene-Rich Foods

Includes: Carrots, sweet potatoes, spinach, kale

Beta carotene is another type of carotenoid, important for lung and immune health. Note that supplements may not offer the same benefit—and in some cases, may even increase cancer risk. It's safest to get beta carotene through whole foods.

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8. Fatty Fish

Such as: Salmon, sardines, mackerel, anchovies, Atlantic herring, albacore tuna

Fatty fish are rich in omega-3 fatty acids and vitamin D, both of which may lower the risk of developing certain cancers. Aim for two servings per week for optimal benefits.

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Bonus: Other Cancer-Fighting Foods

The following foods also offer protective benefits and are worth adding to your meals:

• Berries and citrus fruits (antioxidants and vitamin C)

• Lentils and legumes (fiber and plant protein)

• Whole grains like oats and brown rice

• Olive oil (rich in healthy fats and polyphenols)

• Green and white teas (contain catechins with anti-cancer potential)

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It's Not Just About What You Eat

Preventing cancer isn't just about adding healthy foods—it's also about avoiding harmful ones. Minimize:

• Processed meats

• Deep-fried foods

• Excessive sugar and alcohol

And prioritize:

• Regular exercise

• Adequate sleep

• Stress management

• Avoiding smoking and excessive alcohol

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Final Thoughts: You Can Lower Your Risk

While there’s no magic bullet to prevent cancer completely, you can dramatically reduce your risk with a plant-forward, nutrient-dense diet and a healthy lifestyle.

Choosing foods that are rich in phytochemicals, maintaining physical activity, and avoiding known carcinogens are powerful steps you can take every day. Doing so not only protects you from disease but also helps you feel better, live longer, and thrive.