5 Healthy Foods That Help Reduce the Risk of Breast Cancer 

Whether you identify as male, female, non-binary or transgender, you may be at risk for breast cancer. Reduce your risk by eating foods rich in nutrients and antioxidants proven to fight cancer. Here are 5 healthy foods to incorporate into your diet as a preventative measure (and foods and drinks to watch out for, too)! 

Foods That Fight Breast Cancer

There are many factors associated with breast cancer development. Keep in mind that a healthy diet is just one piece of the puzzle. 

On top of a healthy diet, you’ll still need regular breast exams—self checks and mammograms—especially since early detection substantially increases survival rates. So, make sure to schedule regular screenings with your healthcare provider.  

Related: 5 Surprising Signs of Breast Cancer

Research suggests that the following foods may lower your risk of breast cancer. 

1: Fermented Food 

According to research, fermented foods—yogurt, kefir, kimchi, miso and sauerkraut—contain probiotics (live “healthy” bacteria and yeasts) and other essential nutrients that prevent your body from absorbing harmful toxins that cause breast cancer. 

Additionally, probiotics strengthen your immune system to fight cancer. Experiment with different fermented foods to find the ones you like best, then make them a part of your daily diet. 

Related: 5 Ways to Reduce Your Risk of Breast Cancer

2: Beans

One of the most powerful cancer fighters you can add to your diet is beans. Beans are loaded with fiber, vitamins and minerals that ward off disease and illness. In fact, a recent study found that a high bean intake reduced breast cancer risk by up to 20%. 

Try to avoid canned beans whenever possible. Canned beans usually contain high amounts of sodium and additives. Instead, buy dry beans, which are low in cost and easy to prepare. 

Because beans are so versatile, you can use them in soups, chilis, stews and burritos. 

Fun fact: Beans are a great ingredient to use in healthy vegan desserts like black bean brownies. 

3: Allium Vegetables

Allium vegetables—garlic, onions, leeks, scallions, shallots—have powerful anti-cancer properties. They contain high amounts of vitamin C, antioxidants and sulfurous compounds that boost the immune system and prevent blood clots. 

Add allium veggies to any meal, including stir-fries, soups, stews, chilis and salads. 

4: Fatty Fish 

Fatty fish—salmon, sardines and mackerel—are well-documented for their impressive health benefits. Rich in omega-3 fatty acids, selenium and antioxidants, fatty fish offer powerful cancer-protective properties. 

Eating more fatty fish and less refined oils and processed foods may reduce your risk of developing breast cancer. 

5: Citrus Fruit 

Citrus fruits—oranges, tangerines, grapefruit, lemons and limes—are jam-packed with  folate, vitamin C, beta carotene and antioxidants that protect against breast cancer. Studies suggest a diet high in citrus intake is linked to a 10% reduction in breast cancer. 

Eat plain, as a snack between meals or enhance the flavor of your water with your favorite citrus fruits. You can also try your hand at making homemade salsas, marinades, salads or healthy desserts featuring citrus as your main ingredient. 

Foods and Drinks to Watch Out for 

While the aforementioned foods protect against breast cancer, others may increase your risk. Try to reduce your consumption of the following foods and drinks or avoid them altogether: 

Alcohol. Heavy alcohol consumption is linked to breast cancer.

Fast food. Eating fast food regularly is associated with an increased risk of breast cancer.

Fried foods. A diet high in fried foods leads to a greater risk. 

Processed meats. Bacon, sausage and other processed meats may increase your risk. 

Added sugar. A diet high in added sugar increases inflammation and the levels of certain enzymes related to cancer growth and spread. 

Refined carbs. The Western diet—a diet high in refined carbs—has been linked to the increased risk of breast cancer. 

Takeaway

Following a healthy diet rich in fermented foods, beans, allium vegetables, fatty fish and citrus fruit helps reduce the risk of breast cancer. 

It’s especially important to limit your consumption of alcohol, fried food, processed meats and sugary foods and drinks. 

While your diet is just one piece of the puzzle, coupled with regular mammograms and exercise is a protective barrier to fight against breast cancer and other diseases. 

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