Including these foods in your weekly rotation may help lower your breast cancer risk.
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Key Points
- A diet rich in anti-inflammatory foods may help lower breast cancer risk.
- Examples include berries, soy, cruciferous vegetables, salmon and whole grains.
- While these foods may help, they cannot prevent breast cancer on their own.
Breast cancer is the most commonly diagnosed cancer in women worldwide. While the exact cause isn’t clear, there are several known risk factors. Some factors are outside our control, like family history and getting older. Others are modifiable, meaning we have some control over them. It’s estimated that eating a nutritious diet and getting regular physical activity have the potential to prevent about 25% of breast cancer cases. Eating anti-inflammatory foods can be part of that.
“Eating a plant-forward diet, high in anti-inflammatory foods, may help reduce chronic inflammation as well as provide fiber and phytonutrients that may act through other cancer-protective pathways, while also supporting a healthy body weight,” says Kaitlin Chakos, Ph.D., RD, LDN.
But which foods may help the most? We spoke with four registered dietitians to share five anti-inflammatory foods that may help lower breast cancer risk.
1. Berries
Strawberries, raspberries, blueberries, blackberries and other similar berries are rich in anthocyanins, a type of flavonoid that gives them their dark, vibrant color. “Recent research on flavonoid-rich diets has found associations between higher flavonoid intake and lower breast cancer risk,” says Lisa R. Young, Ph.D., RDN. However, she notes that the strongest effect is seen for an overall flavonoid-rich dietary pattern, not just eating berries.
Anthocyanins have anti-inflammatory and antioxidant properties that may help fight cancer, although more human studies are needed. In cell studies, anthocyanins have been shown to inhibit the growth of triple-negative breast cancer cells. Blackberries, in particular, may be protective against breast cancer, particularly estrogen receptor-positive (ER+) breast cancer cells, through several mechanisms. Research suggests that eating blackberries may strengthen the immune response, reduce oxidative stress and affect cell signaling pathways involved in cancer development and spread.
You can easily incorporate berries into your diet, such as in a smoothie, mixed with yogurt or as a snack.
2. Soy
Soy has historically been feared when it comes to breast cancer, but research has debunked the myth that you should avoid it. In fact, higher intake of soy-based foods is linked to a lower risk of breast cancer.
The confusion stems from the fact that soy contains isoflavones, which are part of a group of plant compounds called phytoestrogens. Although these compounds have “estrogen” in the name, it’s not the same as human estrogen, says Jessica Cording, M.S., RD, CDN, IFNCP. Their chemical structure is similar, but they act differently in the body and are much weaker than estrogen. Instead, they bind to estrogen receptors and may reduce the production of estrogen, as well as suppress tumor growth and inhibit cell growth. Isoflavones also have antioxidant properties that may help suppress cancer, though more studies are needed.
The key is to get soy from whole foods, not supplements, says Young. Think soy milk, tofu, tempeh and edamame. These foods also provide protein, Chakos says, which can help you feel more satisfied and maintain a healthy body weight—another factor associated with breast cancer risk. Aim for one to two servings per day, such as ½ cup of edamame or 1 cup of soy milk. On average, one serving delivers about 7 grams of protein and 25 milligrams of isoflavones.
3. Cruciferous Vegetables
It’s hard to pick just one standout veggie from the cruciferous family, which includes broccoli, cauliflower, Brussels sprouts, cabbage and kale. “These vegetables contain glucosinolates, which are converted during digestion into compounds including isothiocyanates such as sulforaphane,” says Young. “These compounds may affect inflammation, oxidative stress and cellular pathways involved in carcinogenesis.” They have also been shown to alter the gut bacteria in a way that may be cancer protective.
Many studies have linked higher consumption of cruciferous vegetables to a reduced risk of breast cancer, especially when consumed over many years. One recent analysis found that women consuming more than one serving of cruciferous vegetables per day had a lower breast cancer risk than those consuming less than one serving per week, says Young, although she notes that the association was weaker after they factored in overall diet quality.
Cording notes that the research is strongest for eating plenty of produce overall versus singling out one vegetable. “That said, cruciferous vegetables tend to be high in fiber, which is a nutrient that’s been found to be an important factor in risk reduction for several cancers, including breast,” she explains.
Variety is a good thing when it comes to nutrition. Rotate your vegetables throughout the week, and if you aren’t regularly eating broccoli, cauliflower, kale, cabbage or Brussels sprouts, add them to your shopping list. They’re great in soups, salads or even roasted.
4. Salmon
Salmon is rich in anti-inflammatory compounds that may help lower the risk of breast cancer, including astaxanthin and omega-3 fatty acids.
Astaxanthin gives salmon its pink color and has been shown in small studies to reduce inflammation and keep cancer cells from growing and spreading, although more human research is needed.
Salmon also contains two types of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), that have been shown to reduce pro-inflammatory cytokines, such as interleukin-6 (IL-6) and C-reactive protein (CRP). This may help prevent tumor growth and promote cell death in cancerous cells.
While more research is needed, research is promising and suggests that an anti-inflammatory diet high in omega-3 fatty acids from fish, such as the Mediterranean diet, may be protective against breast cancer.
Other fatty fish, like sardines, mackerel, herring and albacore tuna, provide omega-3 fatty acids, too. Baking fish retains most of its omega-3 content, while frying may reduce the amount. Aim for one or two servings per week, and pair with a cruciferous vegetable, like broccoli, for an extra dose of plant compounds.
5. Whole Grains
Grains may not be the first food you think of when it comes to anti-inflammatory foods, but whole grains offer many benefits. They retain the entire grain—including the bran—making them rich in fiber and other nutrients, including B vitamins and antioxidant-rich phytochemicals. Refined grains, on the other hand, have been stripped of bran and lose many of these nutrients. Diets rich in whole grains and low in refined grains are linked to a lower risk of many chronic diseases, including breast cancer.
One study in mostly postmenopausal women found that those consuming at least 90 grams of whole grains per day—roughly five servings, depending on the food—had a lower risk of breast cancer than those consuming less than 45 grams per day. It’s thought that the fiber and phytochemicals in whole grains protect against breast cancer, explains Lavanya Kethamukkala, RDN, CLT, LDN.
Fiber supports a healthy body weight, can reduce insulin resistance and feeds the gut microbiome, producing anti-inflammatory byproducts such as short-chain fatty acids. It may also bind to excess estrogen and prevent it from getting recirculated into the bloodstream, though research is mixed.
“Eating more whole grains and other plant foods while limiting processed foods is associated with a lower risk of postmenopausal breast cancer as well,” says Kethamukkala. Try to make the majority of your carbohydrates whole-grain, such as whole-grain bread, oats, quinoa, popcorn and barley.
Other Tips to Lower Your Risk
In addition to eating more nutrient-rich, anti-inflammatory foods, here are other ways to lower your breast cancer risk:
- Drink Less or Avoid Alcohol. Alcohol intake is linked to a higher risk of breast cancer, even at low to moderate amounts. Any amount of alcohol you cut back on can reduce your risk.
- Maintain a Healthy Weight After Menopause. Postmenopausal women who are overweight have a greater risk of developing breast cancer. This is partly because fat tissue produces estrogen and can contribute to higher insulin levels, says Young. Anyone can get breast cancer, regardless of body size, but if you struggle with weight gain, focus on sustainable behaviors, like regular physical activity and building meals around nutrient-dense foods, says Chakos.
- Stay Active. Physically active people have a lower risk of breast cancer compared to individuals who are less active. All types of physical activity are beneficial, but high-intensity exercise may be particularly effective. Aim for 150 minutes of any type of exercise per week—that’s just 30 minutes five days per week.
- Eat Fewer Processed Meats. Processed meats are linked to a 6% higher risk of breast cancer, mainly in postmenopausal women. Choose lean animal proteins, like chicken or turkey, along with plant-based proteins like tofu, beans and lentils.
- Eat More Plants. A high-quality, plant-based diet is associated with a lower risk of breast cancer. “The American Institute for Cancer Research developed the New American Plate, which recommends making at least two-thirds of your plate plant foods,” says Chakos.
- Get Regular Screenings. “Early detection really does save lives, as breast cancer that is found in its most early stages can be very easily treated,” says Cording. “Talk to your doctor about what type of imaging you should do and how often.” For those at average risk, it’s recommended to get a mammogram every one to two years starting at age 40. If you’re at higher risk or unsure, speak with your health care provider.
Our Expert Take
Some breast cancer risk factors are outside our control, but many are modifiable, including the foods we eat. Eating more anti-inflammatory foods, like berries, soy, cruciferous vegetables, fatty fish and whole grains, may help lower breast cancer risk, but no single food can prevent breast cancer.
Instead, focus on an overall healthy eating pattern that includes plenty of plant foods while limiting processed meats and alcohol, and stay physically active. Regular screenings are also important, starting at age 40 for those at average risk or earlier for those at higher risk.