Cancer risk reduction
Plant-forward, at least 30 g fiber a day, very little red or processed meat, limit alcohol and sugary drinks (WCRF/AICR, ACS).
WCRF/AICR convincing-probable; ACS consensus
Eat more: other vegetables, leafy greens, cruciferous vegetables, fruit, berries, whole grains, legumes. Eat a diet high in vegetables, fruit, whole grains, and beans; aim for at least 400 g of vegetables and fruit a day (WCRF/AICR, ACS).
Limit: red meat, sugar sweetened beverage, added sugar, ultraprocessed food, refined grains, alcohol. Limit red meat to about three portions a week, cut sugary drinks and ultraprocessed foods.
Avoid: processed meat. Eat very little, if any, processed meat; it is classified as a cause of colorectal cancer.
Aim for at least 30 g of fiber a day from food (WCRF/AICR).
For cancer prevention it is best not to drink alcohol. If you do, hold to no more than 1 drink a day for women or 2 for men.
- World Cancer Research Fund / American Institute for Cancer Research — Cancer Prevention Recommendations
- American Cancer Society — American Cancer Society Guideline for Diet and Physical Activity for Cancer Prevention
Educational information, not a substitute for professional medical advice.