Which foods lower your risk or prevent breast cancer?
- M.R. Grigsby
- Jan 23, 2025
- 8 min read
Updated: Apr 20, 2025
You can lower your risk of breast cancer by eating certain fruits and vegetables, fatty fish, fermented foods, legumes, whole grains, walnuts, and herbs and spices. Avoid processed meats, fried foods, fast food, alcohol, added sugar, and refined carbohydrates.
Breast cancer may result from genetic mutations and DNA damage. Obesity and inheriting mutations in specific genes, including BRCA1 and BRCA2, can further raise your risk.reliable source.
Lifestyle is also very important. A higher risk of breast cancer has been linked in studies to smoking, hormone exposure, heavy drinking, and specific dietary patterns, such as Western diets heavy in processed foods.
Notably, research links a lower risk of breast cancer to other eating habits, such as the Mediterranean diet. Furthermore, some meals may even offer protection from this illness.
These 12 foods, along with several to avoid, may help lower your risk of breast cancer.Remember that the development of breast cancer is linked to numerous factors. Although eating better can help you feel better overall and lower your risk of developing cancer, it's just one aspect of the problem.
You still require routine breast cancer tests, such as mammograms and physical exams, even if you eat a diet high in nutrients. After all, survival rates are considerably raised by early diagnosis and identification. Consult a medical expert for guidance on breast cancer screenings.
However, there is evidence that some meals may reduce your risk.
1. Leafy green vegetables
arugula
spinach
mustard greens
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kale
Cruciferous vegetables
Broccoli, cauliflower, and cabbage are examples of cruciferous vegetables that may help reduce your risk of breast cancer.
Your body can transform the glucosinolate chemicals found in cruciferous vegetables into molecules known as isothiocyanates. Their antitumor potential is substantial.
Interestingly, research study with 1,493 Southern Chinese women found that eating more cruciferous vegetables overall decreased the incidence of breast cancer.
Allium vegetables
Allium veggies include leeks, onions, and garlic. They include a variety of minerals, such as vitamin C, flavonoid antioxidants, and organosulfur compounds. These could possess potent anticancer qualities.
Consuming a lot of raw onions may also have a minor protective impact. Remarkably, the study also discovered a link between a higher risk of breast cancer and consuming a lot of sauteed onions.
Therefore, more studies on onions and breast health are required.
Citrus fruits
Among the citrus fruits are:
Grapefruits and oranges
Tangerines and lemons
There are numerous substances in citrus fruits and their peels that may prevent breast cancer, such as:
Vitamin C, folate, beta-cryptoxanthin, beta-carotene flavonoids, and antioxidants such as naringenin, hesperetin, and quercetin
These nutrients have anti-inflammatory, anti-cancer, and antioxidant properties.
5. Berries
Consuming berries on a regular basis may help reduce your risk of developing some types of cancer, such as breast cancer.
Flavonoids and anthocyanins, two types of antioxidants found in berries, have been demonstrated to guard against cellular damage as well as the growth and metastasis of cancer cells.
6. Peaches, apples, pears, and grapes
It has been demonstrated that fruits, particularly peaches, apples, pears, and grapes, help prevent breast cancer.
Women who ate at least two servings of peaches per week had a 41% lower chance of developing estrogen receptor-negative breast cancer, according to the large 2013 study.
Consuming apples and pears has also been associated with a decreased risk of breast cancer, according to studies that examined data from hundreds of thousands of women.
Fatty Fish
Fatty fish, including salmon, sardines, and mackerel, are known for their impressive health benefits. Their omega-3 fatsTrusted Source, selenium, and antioxidants like astaxanthin may protect against cancer.
Some studies show that eating fatty fish may specifically reduce your risk of breast cancer.Balancing your omega-3 to omega-6 ratio by eating more fatty fish and less refined oils and ultra-processed foods may help reduce your breast cancer risk as well.
8. Fermented foods
Probiotics and other nutrients found in fermented foods like yogurt, kimchi, miso, and sauerkraut may protect against breast cancer.
Consuming dairy products, notably fermented dairy products like yogurt, has been associated with a lower incidence of breast cancer in both Western and Asian cultures, according to a 2015 assessment of 27 research studies.
9. Beans
Vitamins, minerals, and fiber abound in beans. Their high fiber content, in particular, may offer protection against breast cancer.
According to a 2018 study with 4,706 women, eating a lot of beans can lower your chance of developing breast cancer by up to 20%.
Furthermore, a 2020 study of 1,260 Nigerian women found that those who consumed the most beans had a 28% lower risk of breast cancer than those who consumed the fewest.
10. Herbs and spices
Plant chemicals found in herbs and spices may offer some protection against breast cancer. These consist of antioxidant polyphenols, fatty acids, and vitamins.
Carvacrol and rosmarinic acid, for instance, are antioxidants found in oregano. These antioxidants had strong anticancer effects on aggressive breast cancer cell lines, according to a 2017 test-tube study.
Both apigenin, a flavonoid found in parsley, and curcumin, the primary active ingredient in turmeric, have shown strong anticancer effects.
Many other herbs and spices, like ginger, curry spice mixtures, and thyme, also have strong anticancer properties so it's a good idea to include a variety in your diet.
11. Whole grains
Important elements including fiber, vitamins, minerals, and antioxidants are abundant in whole grains like wheat, brown rice, barley, quinoa, and rye.
Additionally, they might have potent anti-cancer effects.
Indeed, according to a 2016 study, women who eat more than seven servings of whole grains each week have a far decreased chance of developing breast cancer.
Eating more high-quality carbs, such whole grains, was linked to a lower risk of breast cancer during a 12-year period, according to another study that included 10,812 middle-aged women.
Additionally, additional studies indicate that eating more whole grains may help prevent stomach, esophageal, colorectal, and pancreatic cancers, among other malignancies.
12. Walnuts
Among its many health advantages, walnuts are a fantastic source of heart-healthy lipids, such as alpha-linolenic acid.
It's interesting to note that some studies indicate eating walnuts and other nuts may even help prevent breast cancer.
A 2015 study with 201 participants found that those who ate the most walnuts, peanuts, and almonds weekly had a 2-3 times lower risk of breast cancer than those who didn't eat any nuts. Another minor study examined the impact of walnuts on breast cancer patients. The researchers discovered that eating two ounces (57 grams) of walnuts every day for two to three weeks significantly altered the amounts of particular genes that regulate the development and metastasis of breast cancer cells.
Another minor study examined the impact of walnuts on breast cancer patients. The researchers discovered that eating two ounces (57 grams) of walnuts every day for two to three weeks significantly altered the amounts of particular genes that regulate the development and metastasis of breast cancer cells.
Furthermore, a 2016 study conducted in test tubes revealed that certain chemicals derived from walnuts could 63% inhibit the growth of breast cancer cells (
Foods and beverages to limit or avoid
While certain foods may protect against breast cancer, others may increase your risk. As such, it’s best to reduce your intake of the following foods and beverages—or avoid them altogether:
Alcohol: Alcohol use, especially heavy drinking, may significantly increaseTrusted Source your risk of breast cancer.
Fast food: Eating fast food regularly has many downsides, including an increased riskTrusted Source of heart disease, diabetes, obesity, and breast cancer.
Fried foods: Research shows that a diet high in fried foods may significantly increase your risk of breast cancer. Indeed, in a study involving 620 Iranian women under 50 years old, fried food intake was the largest risk factor for breast cancer development.
Added sugar: Eating a lot of added sugar might greatly increase your chances of elevating inflammation and the production of certain enzymes linked to the development and metastasis of breast cancer.
Refined carbohydrates: The standard Western diet and other diets heavy in refined carbohydrates may raise the risk of breast cancer. Try substituting wheat beer for refined carbohydrates.
Breast cancer and soy
A lot of people are also curious about how soy products, such as edamame, tofu, and soy milk, may impact their risk of breast cancer. There is conflicting research.
Consuming large quantities of isoflavones, a substance present in soy, may raise the chance of developing breast cancer, according to a section of research conducted on animals and in test tubes (Trusted Source). The effects of estrogen are mimicked by isoflavones.
Nevertheless, human research has actually shown that consuming more soy is associated with a decreased risk of breast cancer. Furthermore, eating soy may really help those with breast cancer avoid recurrence and improve their prognosis.
Lifestyle considerations
Without a doubt, a healthy diet can help prevent breast cancer and other chronic illnesses. However, your chance of developing cancer may also be impacted by numerous other lifestyle decisions.
For instance, there is substantial protection against breast cancer with regular exercise, adequate sleep, and quitting smoking. Another way to lower your risk is to maintain a moderate body weight.
Additionally, some studies indicate that using specific skin care products may raise your risk of developing breast cancer. For instance, parabens, a class of chemical that may contribute to the development of breast cancer, are found in a lot of moisturizers, cosmetics, and hair products. Since parabens are endocrine disruptors, your hormones may be adversely affected.
The bottom line
Overall, the risk of cancer is complicated, but nutrition undoubtedly plays a role.
A healthy diet that includes foods like citrus fruits, leafy greens, and fatty fish may help lower the risk of breast cancer. Limiting or avoiding things like alcohol, highly processed meats, and sugary foods and drinks could be just as crucial.
Remember that early identification and diagnosis of breast cancer depend on routine medical checkups and screenings. If you have any queries concerning the screening procedure or your risk of breast cancer, consult a healthcare provider.
We update our articles when new material becomes available, and our specialists keep a close eye on the health and wellness industry.
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