How Your Diet Affects Your Cancer Risk

Diet is one of our lifestyle factors that can put us at risk. Generally, eating a healthy and balanced diet can significantly lower your risk of developing cancer. You are lowering your cancer risk if you-

Eat plenty of fruit and vegetables
Eat a diet low in fat particularly saturated fats
Limit the amount of red and processed meats such as ham in your diet.
Limit alcohol consumption to the recommended amount (1 standard drink per day for women and 2 for men)
Ensure your diet has plenty of Folate. (Not enough Folate increases the risk of certain cancers). Folate is naturally found in vegetables, fruit and grain products.
Braise, stir fry, steam, poach, stew, casserole meats (this produces fewer chemicals that can often be produced when cooking meat at high temperatures
Avoid char grilled foods and meats and burnt barbequed foods due to the presence of polycyclic aromatic hydrocarbons (PAHs) which are carcinogenic
Include foods such as garlic, berries, carrots, tomatoes, broccoli, cabbage, cauliflower, brussel sprouts, bok choy, green tea, wholegrains such as barley, brown rice and oatmeal, turmeric, spinach, lettuce, red grapes, pinto and red kidney beans. These foods are linked with having cancer reducing properties.
Limit salt intake and avoid heavily salted foods and foods that have been pickled or smoked as well as highly processed foods
Eat 7 or more serves a day of grains, grain products, legumes, roots and tubers are needed to give protection from cancer.

There are various links between diet and specific cancers. Stomach and bowel cancer has been linked to diets high in refined starch and sugar. Bowel, lung, prostrate and uterine cancers have been linked to high fat, low fibre diets. Processed meat (ham, bacon or any meat that has been preserved) and red meat has been linked to bowel cancer. High fat diets and obesity are linked to cancers of the gallbladder, colon, breast, kidney and oesophagus. Alcohol has been linked to colon, breast and rectal cancers.

There is no evidence to suggest that particular foods cause cancer but rather they increase the risk of developing cancer. Eating a healthy diet is common sense. Supplements containing the same nutrients as cancer preventing foods should not be expected to provide the same benefits. Studies have shown that there has been an increased risk of cancer in people taking supplements in higher doses than would normally be eaten in the food form.

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