Plant-Based Diet for Cancer: Can It Help During Treatment?
Want to reduce your cancer risk with every meal? Oncologists say this one simple food group makes a big difference.
Cancer Prevention Through Diet: What Experts Want You to Know
According to the World Health Organization, up to 50% of cancer cases are preventable with healthy lifestyle habits. One of the most powerful tools? Your diet. And when it comes to foods that fight cancer, experts say there’s one group of nutrients you should be adding to every meal: polyphenols.
Polyphenols are natural compounds found in plants. They’ve been proven to help reduce chronic inflammation, one of the key drivers of cancer development. Oncologists now make it a point to include polyphenol-rich foods in nearly everything they eat.
What Are Polyphenols and Why Are They Important?
Dr. Michael Dominello, a radiation oncologist at the Barbara Ann Karmanos Cancer Institute, explains that polyphenols are micronutrients—plant-based compounds that support your health without adding energy or calories. Unlike macronutrients (carbs, fats, proteins), polyphenols target inflammation, protect cells, and may even help fight the growth of cancer cells.
Foods High in Polyphenols Include:
- Berries (especially blueberries)
- Leafy greens (spinach, kale, collards)
- Cruciferous vegetables (broccoli, cabbage, cauliflower)
- Nuts and seeds (especially walnuts)
- Spices and herbs (turmeric, cinnamon, ginger, garlic, basil, rosemary)
- Cocoa powder (choose unsweetened, high-flavonoid options)
- Beans and legumes
Oncologists Share Their Cancer-Fighting Meal Habits
Dr. Dominello starts his day with two tablespoons of cacao powder stirred into his morning coffee. He pairs it with a handful of blueberries—both foods packed with inflammation-fighting polyphenols.
Dr. Dawn Mussallem, an integrative oncologist at Mayo Clinic, follows a plant-based diet. Her focus? Eating as many polyphenol-rich foods as possible. As a 25-year stage IV cancer survivor and heart transplant recipient, she believes every meal is an opportunity to nourish and protect the body.
“I believe every bite is a choice to fuel health or feed disease,” she says. Her daily meals often include:
- Beans and lentils
- Leafy greens
- Cruciferous vegetables
- Fresh berries
- Herbs and spices
A Simple Trick: Sneak More Greens into Every Meal
Dr. Latonya Riddle-Jones, MD, MPH, an internist and pediatrician, grows her own greens—spinach, kale, cabbage—and adds them to smoothies, sauces, and soups. “It’s an easy way to increase nutrient intake without changing the taste too much,” she shares. “Even my kids don’t notice!”
Boost Flavor and Health With Herbs and Spices
Another great tip? Use herbs and spices liberally. Dr. Mussallem suggests adding a pinch of turmeric, cinnamon, or ginger to your meals. Not only do they improve flavor, but they also contain powerful antioxidant and anti-inflammatory compounds.
Try This:
- Add turmeric and black pepper to scrambled tofu or eggs
- Sprinkle cinnamon on oatmeal or fruit
- Blend spinach or kale into smoothies
- Toss cooked veggies with garlic and fresh basil
What to Avoid: Foods That Increase Cancer Risk
All three doctors stress that what you avoid is just as important as what you eat. To reduce your cancer risk:
- Minimize added sugars
- Avoid ultra-processed foods
- Limit alcohol consumption
- Reduce intake of red and processed meats
Instead, focus on a whole food, plant-based diet rich in fiber, antioxidants, and anti-inflammatory nutrients.
Balanced Eating Without Stress
Dr. Mussallem encourages patients to eat as cleanly as possible at home, so they can enjoy food without guilt when dining out. “Food should be enjoyable,” she says. “Aim for progress, not perfection.”
Takeaway: Make Every Bite Count for Your Health
With so many plant-based, polyphenol-rich foods available, it’s easy to make choices that support cancer prevention. From adding greens to your pasta sauce to sprinkling cinnamon on your smoothie bowl, every meal is a chance to protect your health.
Ready to Start Eating for Cancer Prevention?
Make your next meal count. Choose one polyphenol-rich food to add to your plate today. For more expert health tips, recipes, and nutrition guides, subscribe to our newsletter and join our community of wellness-focused readers.
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