‘I’m an Oncologist and This Is the Food I Add to Every Meal for Cancer Prevention’

According to the World Health Organization, between 30% and 50% of cancer cases are preventable by having healthy diet and lifestyle habits in place. With this in mind, every time you eat is an opportunity to lower your risk.

And, according to oncologists we talked to, there is one specific type of food that’s especially powerful when it comes to lowering the risk of cancer. Because of this, they try to integrate it into every single meal.

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The Cancer-Fighting Food Oncologists Integrate Into Their Meals

When it comes to crafting your diet around cancer prevention, Dr. Michael Dominello, DO, a radiation oncologist at Barbara Ann Karmanos Cancer Institute, says it’s important to think about both macronutrients and micronutrients. Macronutrients are essential nutrients the body needs in large quantities to function properly: carbohydrates, fats and protein. “[Micronutrients are] non-energy-producing elements, vitamins and compounds in our food that serve other functions,” he explains.

While both types of nutrients are important, he shares that one of the most intriguing micronutrients is polyphenols, which are proving to play a key role in cancer prevention. Polyphenols are natural compounds synthesized by plants that have been shown to fight inflammation in the body. They are found in an abundance of foods including vegetables, fruit, nuts, seeds, herbs and spices. This makes it easy to integrate polyphenol-containing foods into every single meal.

Related: ‘I’m an Oncologist, and This Is the Breakfast I Eat Almost Every Day for Cancer Prevention’

For example, Dr. Dominello says he adds two tablespoons of high-flavonoid cacao powder to his morning coffee and pairs it with a handful of blueberries, a berry that’s known for its high polyphenol content.

“The way we eat and live can affect our chances of getting cancer. One major factor is chronic inflammation, which is when the body’s immune system is constantly active,” says Dr. Dawn Mussallem, DO, an integrative oncologist at Mayo Clinic and scientific advisory board member at IM8. It’s why she eats plant-based foods exclusively, as a way to eat lots of inflammation-fighting, polyphenol-containing foods.

Dr. Mussallem says that some of the polyphenol-rich foods she integrates into her meals most often are beans, walnuts, green leafy vegetables, cruciferous vegetables and berries. All of these foods have been scientifically linked to lowering the likelihood of cancer when eaten regularly.

Related: ‘I’m an Oncologist—This Is the Afternoon Snack I Eat Almost Every Day for Cancer Prevention’

Dr. Latonya Riddle-Jones, MD, MPH, an internist and pediatrician at Barbara Ann Karmanos Cancer Center, says she also tries to add leafy greens to as many meals as she can because of their high polyphenol content. “I have a garden and [grow] spinach, kale, cabbage and various greens. I mix some of these foods into my fruit smoothies and sauces, such as spaghetti sauce,” she says, adding that this is a way to sneak greens into meals without her kids knowing.

One easy way to up your polyphenol intake is by integrating more spices and herbs into your meals, a tip from Dr. Mussallem. “A pinch of turmeric, a dash of cinnamon, fresh basil, garlic, ginger or rosemary—not only do they bring serious flavor, but they’re loaded with anti-inflammatory and antioxidant compounds. These tiny powerhouses can lower chronic inflammation, protect your cells and even help regulate blood sugar and cholesterol,” she says.

Related: ‘I’m an Oncologist and This Is the Dinner I Swear By for Cancer Prevention’

What To Avoid Eating if You Want To Lower Your Risk of Cancer

All three doctors emphasize that it isn’t only what you eat that’s important when it comes to using diet to lower your risk of cancer; what you don’t eat is important too. They all say they minimize foods with excess sugar or anything ultra-processed. They also recommend minimizing alcohol consumption.

“I live by the philosophy that every bite is a choice to fuel health or feed disease. That’s why I stick to a whole food, plant-only diet—no ultra-processed foods, no animal protein. Just vibrant, nourishing real plant food. As a 25-year stage IV cancer survivor, heart transplant recipient and marathon runner, I don’t take my energy or health for granted. My food choices are how I show up for this miraculous life,” explains Dr. Mussallem.

That said, Dr. Mussallem says this doesn’t mean eating only nutrient-rich foods all the time; food is about enjoyment too! “I always tell my patients: Aim to eat nearly perfectly at home. That way, when you’re out and about, you can make thoughtful choices without guilt or stress,” she shares.

There is such an abundance of polyphenol-containing plant-based foods that it’s easy to incorporate at least one into every single meal. As you prepare your meals, brainstorm ways you can add more plants to your plate. That way, you can lower your risk of cancer with every single bite.

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