In the U.S., cancer touches the lives of so many people that it’s hard to find anyone who hasn’t been affected in some way. According to the American Cancer Society, the average American adult has about a 40% chance of developing cancer at some point in their life. That’s a pretty sobering statistic. Because of this, scientists and doctors are constantly researching better treatments—and, more importantly, ways to prevent it from developing in the first place.

While there’s no magic formula to guarantee you’ll never face cancer, experts agree that your lifestyle choices can play a big role in lowering your risk. And one of the easiest, most powerful changes you can make? Your diet.

Can Your Diet Really Help Prevent Cancer?

We’ve all heard the phrase “you are what you eat,” and when it comes to preventing disease, it holds a lot of truth. Although no food can cure cancer, many can help protect your body against it. Wellness dietitian Lindsey Wohlford explains, “Research tells us that making healthy food choices consistently over time can reduce your risk of getting cancer, but you can’t say with absolute certainty that food can prevent cancer. There are no guarantees.”

That said, consistently eating a diet packed with nutrient-dense, plant-based foods can create an internal environment that helps your body fend off disease. On the flip side, eating too much processed meat, fried foods, refined carbs, sugar, and drinking excessive alcohol, combined with not exercising, can up your cancer risk.

So what should you eat more of? Foods rich in phytonutrients—naturally occurring plant chemicals that help prevent chronic diseases like cancer. “There are more than 4,000 phytochemicals we know of,” says Wohlford. “No single food contains them all. That’s why it’s so important to eat a variety.” Think of it as eating the rainbow!

Ready to fill your plate with some of the best cancer-fighting foods? Here are eight nutritional powerhouses to get you started.

1. Cruciferous Vegetables

Broccoli, Brussels sprouts, cabbage, kale, cauliflower—these veggies are nutritional superstars. They’re loaded with vitamins C, E, and K, folate, and carotenoids like beta-carotene and lutein. But their real cancer-fighting punch comes from glucosinolates, sulfur-rich compounds that give cruciferous vegetables their distinct smell. These compounds help reduce the risk of lung and colorectal cancer, and studies show they may also help protect against prostate, breast, and other cancers.

2. Turmeric

This bright orange spice isn’t just for curries. Turmeric’s active ingredient, curcumin, has powerful anti-inflammatory properties. Since chronic inflammation is linked to cancer and many other diseases, reducing it can be a big win for your health. Some research even suggests curcumin could make chemotherapy treatments more effective and may help shield healthy cells from radiation damage.

3. Mushrooms

Mushrooms are more than just a tasty pizza topping. Certain types, like shiitake, maitake, reishi, and turkey tail, are rich in antioxidants such as L-ergothioneine and glutathione. These compounds help lower oxidative stress in the body, which can reduce inflammation and support overall health. Some research even points to mushrooms lowering prostate and breast cancer risk, particularly in men over 50. Turkey tail mushrooms, in particular, contain polysaccharide K (PSK), which has been used as an immune-boosting therapy alongside cancer treatments.

4. Allium Vegetables

Onions, garlic, leeks, and shallots might bring tears to your eyes, but they’re worth it. Studies have found these veggies can significantly lower the risk of cancers, particularly those in the digestive system. In one large study of over 1,600 people in China, those who ate the most garlic and onions had a 79% lower risk of developing colorectal cancer.

5. Wakame

This type of edible seaweed, commonly used in Japanese cuisine, is packed with iodine and other nutrients. Animal and lab studies suggest it may suppress the growth of breast, colon, and kidney cancer cells. While more research is needed to confirm its effects in humans, adding wakame to your diet could help ensure you’re getting enough iodine, which supports thyroid health and may play a role in reducing cancer risk.

6. Lycopene-Rich Foods

Lycopene is the antioxidant that gives tomatoes, watermelon, and pink grapefruit their vibrant color. Studies show it may help lower the risk of prostate cancer, and carotenoids in general are linked to reduced lung and colorectal cancer risks. Fun fact: cooked tomato products (like sauces and pastes) actually contain more bioavailable lycopene than raw tomatoes.

7. Beta-Carotene-Rich Foods

Beta-carotene, another member of the carotenoid family, is found in carrots, sweet potatoes, spinach, and kale. While supplements haven’t shown the same protective effects (and may even increase cancer risk in smokers), getting beta-carotene from whole foods is associated with lower cancer rates, particularly for lung cancer.

8. Fatty Fish

Salmon, sardines, anchovies, and tuna are rich in Omega-3 fatty acids and vitamin D. Both nutrients have been linked to a reduced risk of several cancers. Aim for two to three servings a week to reap the benefits—plus, you’ll be supporting heart health at the same time.

Honorable Mentions

While these eight foods pack a punch, there are plenty more worth adding to your plate. Berries, citrus fruits, lentils, whole grains, olive oil, and green or white tea also contain disease-fighting nutrients that can lower your cancer risk.

And remember—what you don’t eat matters too. Limit processed meats, fried foods, sugar, and refined carbs. Pair your healthy diet with regular exercise, stay hydrated, avoid smoking, and keep alcohol consumption moderate to low.

Small Changes, Big Impact

There’s no way to guarantee you’ll never face cancer, but you can absolutely take steps to stack the odds in your favor. Prioritizing a plant-forward, nutrient-dense diet can lower your risk and support your body’s natural defenses. It’s about creating an environment where good health thrives.

Eat well, move often, and take care of yourself—you’ll not only lower your cancer risk, but you’ll also feel more energized and ready to enjoy life.