Generalize
Read the full fact sheet
A high-fat, low-fiber diet may increase the risk of several cancers, including bowel, lung, prostate and uterine cancer.
Reducing alcohol intake and maintaining a healthy weight can reduce the risk of many cancers.
You can reduce your risk of cancer by eating a variety of nutritious foods as described in the Australian Guide to Healthy Eating.
Although diet can influence the risk of cancer, there is little evidence that specific foods can be used to cure existing cancers.
About cancer and food
The food we eat affects our risk of certain types of cancer.
Diets high in energy and fat contribute to obesity and are generally thought to increase the risk of certain cancers.
Enjoying a variety of nutritious foods described in the Australian Healthy Eating Guidelines may help prevent cancer.
Eating the recommended amounts of a variety of foods from the 5 food groups can help maintain a healthy and interesting diet and provide the body with a range of different nutrients. Eating a variety of foods can promote good health and help reduce the risk of disease.
These 5 food groups are:
Fruit
Vegetables and legumes/legumes
Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and beans/legumes
Cereal foods, primarily whole wheat and/or high grain fiber varieties
Milk, yogurt, cheese and alternatives, mostly low-fat.
Foods are grouped together because they provide similar amounts of key nutrients. For example, key nutrients in the milk, yogurt, cheese, and alternatives groups include calcium and protein.
Diet is just one of the lifestyle factors that affects cancer risk.
Smoking, obesity, alcohol consumption, sun exposure and physical activity levels are also important.
Although some foods can affect cancer risk, there is no evidence that specific foods can cause or cure cancer.
Grains help prevent cancer
Eating 7 or more servings per day of a variety of grains, grain products, legumes, roots and tubers may also provide cancer prevention benefits.
The less processed grains are, the better, so try to choose whole grains. Oats, brown rice, corn, rye, kidney beans and lentils are all good foods.
A diet high in refined starches and refined sugars may increase the risk of stomach and bowel cancer.
Meat and bowel cancer
There is now compelling scientific evidence that eating processed meat increases the risk of bowel cancer.
The World Cancer Research Fund (WCRF) recommends that people avoid processed meat.
Processed meat includes any meat that has been preserved by curing, salting or smoking, or by adding chemical preservatives. These include hot dogs, ham, bacon and some sausages and burgers.
It is recommended not to feed processed meat to children. This is because many of the habits we develop as children continue into adulthood. Suggested processed meat alternatives for children include fish or lean poultry, lean meats, or low-fat cheese.
There is compelling evidence that red meat also increases a person’s risk of bowel cancer. It is recommended that individuals, especially men, reduce their intake of red meat.
The WCRF recommends limiting the amount of fresh red meat we eat per week to 500g of cooked (or 700g of uncooked) red meat. Some studies suggest that eating charred or charred meat may increase your risk of cancer, but the evidence is unclear.
Fat and cancer
There is great interest in the possible link between fat and cancer.
Current evidence does not show a direct link between fat intake and specific types of cancer (with the possible exception of prostate cancer). However, a high-fat diet can lead to obesity, which is a risk factor for several cancers, including colon, breast, kidney, esophageal, gallbladder and endometrial cancer.
Fruits, vegetables and cancer
People have long known that eating fruits and vegetables provides many health benefit
Fruits and vegetables contain many vitamins, minerals, and antioxidants that may help reduce the risk of cancer in certain areas of the digestive system, such as the mouth and stomach.
In recent years, the evidence for the cancer-preventing effects of fruits and vegetables has waned. However, fruits and vegetables are still an important part of your diet and may play an indirect role in preventing cancer because they are relatively low in kilojoules (energy) and consumption is associated with a healthier weight.
Cancer prevention – limit food and drinks
Foods and drinks that should be limited or reduced in the diet include:
High-fat red and processed meats
Highly processed foods low in fiber
Heavy salted food
Alcohol.
Preventing Cancer – What to Eat
The strongest protective anti-cancer effect has been demonstrated:
Vegetables, especially raw vegetables or salads, such as leafy greens and carrots
Foods rich in dietary fiber, such as cereals and grains
tomato
Citrus fruits (such as oranges, grapefruits, lemons, limes)
Cruciferous vegetables such as broccoli, cabbage, Brussels sprouts, bok choy and other Asian vegetables.
Include more of these vegetables and fruits and other varieties in your diet.
