Healthy Ingredients
Can food help to reduce our risk of breast cancer?
We’ve all heard that “you are what you eat”. From our energy, mood and even sleep, there’s no denying that what we put in our body matters. But, when it comes to breast cancer and reducing our risk, can food really make that much of a difference?
Breast cancer affects around 55,000 women each year in the UK, so understanding the link between nutrition and cancer prevention has never been more important. While diet alone can’t replace medical treatments, emerging research suggests that certain foods may play a role in lowering our risk and supporting recovery.
In a world flooded with confusing and conflicting advice, we’ve sought out leading experts to unravel the myths and explore practical, evidence-based dietary changes that could make a meaningful difference. From nutrient-rich foods to minimising refined sugar, here’s what you can do now to take charge of your wellbeing.
Can food reduce the risk of breast cancer?
Adopting a Mediterranean-style diet, has long been lauded for weight loss, heart health and immunity. However, there is increasing evidence to suggest that following a diet that emphasises plant-based foods, whole grains, healthy fats (like olive oil) and lean proteins (like fish and legumes), may reduce cancer recurrence risk, too.
“The omega-3 fatty acids found in oily fish are a class of healthy fats that has been found to reduce pro-inflammatory compounds,” says Pauline Cox, functional nutritionist and bestselling author of Hungry Woman, eating for good health, happiness + hormones. “Some observational studies show that omega-3 fatty acids reduce the risk of colon, prostate and breast cancers. More research is needed in this field for a more definitive conclusion to be drawn, however.”
What we do know is that omega-3 fatty acids are needed for a robust immune system, brain health and heart health.
Can sugar ‘feed’ cancer cells?
There’s a common myth that sugar causes cancer, and should be completely eliminated from our diet. While it’s true that reducing refined sugar is beneficial, the reality is more nuanced.
Cancer cells do consume glucose at a higher rate than normal cells, but this doesn’t mean that consuming sugar directly ‘feeds’ cancer.
“All cells in the body, both healthy and cancerous, rely on glucose for energy,” explains functional medicine practitioner, Ayurvedic doctor and naturopath Dr. Vijay Murthy. “The issue lies in high insulin levels. This can be triggered by excessive consumption of refined sugars and carbohydrates, leading to inflammation and potential cancer progression.”
What foods can help reduce inflammation?
For Vijay, anti-inflammatory spices such as turmeric and ginger should be included in our cooking. There has also been research into the link between turmeric and cancer. Some studies have looked into whether curcumin – a compound in turmeric – could be a cancer treatment, but more evidence is needed.
Instead, Vijay suggests focusing on “dark leafy greens, cruciferous vegetables like Brussels sprouts, and fruits like blueberries, which are known to fight inflammation and support immune function.”
Pauline adds that a well-functioning immune system is essential for reducing cancer risk. This is because circulating immune cells play a role in destroying rogue cancer cells.
“Certain foods can improve immune function,” she explains. “These include mushrooms. From common button mushrooms to medicinal varieties, mushrooms have the ability to enhance the activity of a group of immune cells known as natural killer cells, boosting the resilience of the immune system.”
Enjoying food in moderation
As Vijay explains, blood sugar can play a key role in optimising our health, too.
“Research shows that dietary fibre slows glucose absorption, aiding in blood sugar regulation,” Vijay says. “The key is to avoid refined sugars and processed foods, which can lead to inflammation and insulin resistance. Incorporating naturally-occurring sugars from whole plant foods [i.e. whole fruit] as part of a balanced diet can support general health.”
Pauline adds that an area of growing interest in cancer research is mitochondrial dysfunction.
“The mitochondria are the ‘battery’ of the cell, responsible for energy production,” she explains. “When a cell is overloaded with fuel, the mitochondria can become dysfunctional, leading to an overworked system.”
She further notes that mitochondrial dysfunction is increasingly seen as a potential pathway to cancer development. “Overloading the cells with fuel is a common issue in modern life – eating too much and too often,” Pauline says. “It’s also thought to play a role in chronic fatigue post-cancer treatment. Supporting cellular health through a nutrient-dense diet is key to restoring mitochondrial function.”
Can food help to support breast cancer recovery?
According to the experts, the focus should be on a nutrient-dense, anti-inflammatory diet following chemotherapy or surgery.
“High-quality proteins such as organic poultry, wild-caught fish or legumes are important for tissue repair,” explains Vijay. “Include a variety of colourful vegetables, especially cruciferous ones such as broccoli and kale, to support detoxification and hormone balance. Healthy fats from sources like extra-virgin olive oil and avocado can help reduce inflammation and promote healing.” He also recommends considering antioxidant-rich foods like berries and green tea to counteract oxidative stress.
For Pauline, slow-cooked meals are a staple: think stews, slow-cooked meats on the bone, hearty soups, bone broths, and smoothies.
“My freezer is my kitchen hero,” she says. “I always keep a variety of organic, frozen vegetables on hand. For a quick, nutrient-rich meal, I’ll sauté some greens with frozen cauliflower rice. A spoonful of raw basil pesto can elevate the dish into something truly delicious.”
Vijay also recommends nutrient-dense smoothies for those feeling fatigued from treatment. “A blend of spinach, berries, plant-based protein powder, and flaxseeds makes for a balanced meal,” he suggests. “Pre-cooked quinoa or lentils with roasted vegetables and a drizzle of olive oil provide sustained energy and are easy to prepare. Soups are another great option. Vegetable-based broths with legumes, carrots, and leafy greens can be made in large batches and reheated as needed.”
Pauline adds that an anti-inflammatory diet may also be beneficial to reduce inflammation and promote healing post-surgery. “The benefits are likely due to high concentration of antioxidants, phytonutrients and fibre,” she explains.
Gut health and breast cancer recovery
As Pauline explains, a healthy gut microbiome prior to cancer treatment has been linked with better treatment outcomes.
“The gut microbiome is a collection of microbes, bacteria and fungi that confer a range of health benefits upon its host,” she says. “When healthy, we have a symbiotic relationship, you scratch my back and I’ll scratch yours, with the trillions of microbes we host within the gut.
“Surgery, pain medication, antibiotics and other modalities offered during cancer treatment can negatively impact the gut microbiome. Restoring and supporting a healthy gut microbiome is an important strategy in maintaining and restoring the gut microbiome post-cancer.”
Pauline recommends minimising alcohol consumption, ditching ultra-processed foods in favour of whole foods, reducing sugar and upping our fibre intake to support a healthy gut.
Words: Holly Treacy-West
