Cancer-Fighting Cuisine: The Best Foods to Support Breast Health

On June 20th, 2003 my world was turned upside down when I was diagnosed with an aggressive form of breast cancer that had already spread to my lymph nodes. I was only 37 years old. Over the next 12 months, I had 6 surgeries, 8 rounds of chemotherapy, and 6 weeks of radiation followed by almost a decade of hormone therapy.

To say that this experience changed me is an understatement. It changed the way I view myself and the way I approach health. Whatever you want to call them, your “girls” deserve attention — paying attention to mine saved my life.

One of the most impactful ways you can care for your breasts is through nutrition. Let’s dive into some of the recommended foods to prevent breast cancer and why they’re so good for you.

Breast Cancer Basics

Breast cancer begins in the cells of the breast. It occurs when abnormal cells start to grow uncontrollably, forming a tumor that can invade surrounding tissues or spread to other parts of the body. It mainly affects women but men can also be affected.

Most breast cancers start in the ducts that carry milk to the nipple (ductal carcinomas) or in the glands that produce milk (lobular carcinomas). Over time, abnormal cells may spread to nearby lymph nodes or other areas.

Early detection and personalized treatment are key for managing breast cancer effectively. Treatment depends on the type, stage, and characteristics of the cancer and may include:

• Surgery: To remove the tumor or the breast (mastectomy).
• Radiation therapy: High-energy rays to kill cancer cells.
• Chemotherapy: Drugs that destroy cancer cells.
• Hormone therapy: Blocks or reduces the body’s ability to produce hormones that fuel certain types of breast cancer.
• Targeted therapy: Uses drugs or antibodies to target specific molecules involved in cancer growth.
• Immunotherapy: Helps the immune system recognize and attack cancer cells.

Nutrition for Breast Cancer Prevention

One of the most important things you can do for your breasts is to optimize the nutritional quality of your diet. Nutrition is critical even if you’re in recovery — it’s never too late to prioritize it. So, let’s get into the best foods to eat to prevent breast cancer.

Eat More of These

We often hear about everything we’re supposed to stop eating. While some foods are better than others, I prefer focusing on things to eat more for health. Especially in cancer prevention and recovery, I say: “Flood your body with the good stuff.”

Fruits and Vegetables

Aim for 9-13 servings per day. One serving may be a small apple, 1 cup of berries, 2 cups of raw greens, or 12 baby carrots, for example.

You really can’t go wrong with any fruit or veggie, but some of my favorites for cancer include:

• Berries
• Peaches
• Cruciferous vegetables, like kale, broccoli, and Brussels sprouts
• Citrus fruits, like oranges and lemons
• Leafy greens, like spinach, Swiss chard, and collard greens

Healthy Fats

One 2022 meta-analysis showed a statistically significant link between a high-fat diet and an increased risk of breast cancer, especially when the majority of fat is saturated. Saturated fats are highest in full-fat dairy, meat, poultry, and coconut oil.

Not all fats are created equal and certain types are beneficial. Foods like fish, olives, nuts, and seeds contain omega-3 fatty acids that may have anti-cancer properties.

Lean Organic Proteins

Lean, organic proteins help minimize saturated fat intake, support healthy weight management, and provide important nutrients like omega-3s.

The organic label helps reduce your exposure to harmful chemicals, potentially lowering cancer risk. Organic proteins also come from animals that are raised without antibiotics or growth hormones.

Try these:

• Legumes, (beans, peas, and lentils)
• Organic dairy or dairy alternatives
• Grass-fed beef and organic poultry
• Whole Grains (Sprouted)

Sprouted whole grains are rich in fiber, which helps regulate estrogen, and antioxidants, which help protect cells from oxidative damage. Sprouting helps your body better absorb anti-cancer compounds like lignans and phytochemicals.

Look for sprouted varieties of these:

• Wheat
• Barley
• Brown rice
• Quinoa
• Millet
• Oats
• Rye

Fermented Foods

Fermentation is a process where natural bacteria, yeasts, or molds break down sugars and starches, creating probiotics (“friendly” bacteria), enzymes, and vitamins. This enhances a food’s nutrition and may protect against breast cancer.

Fermented foods promote a healthy gut microbiome, reducing inflammation and supporting immunity. Probiotics may help regulate estrogen, reducing the risk of hormone-driven breast cancers and recurrence.

Some great fermented foods include:

• Organic Yogurt
• Sauerkraut
• Kimchi
• Organic miso
• Kefir
• Organic Tempeh

Herbs and Spices

Many herbs and spices contain anti-inflammatory and antioxidant compounds, as well as substances that prevent cancer cell growth and tumors, like:

• Turmeric (Curcumin)
• Ginger (Gingerol)
• Garlic (Allicin)
• Cinnamon
• Oregano (Carvacrol, Thymol)
• Rosemary (Carnosol, Rosmarinic Acid)
• Black Pepper (Piperine)
• Thyme (Thymol)

Why Organic?

Unlike conventional foods, organic foods are grown without synthetic pesticides, fertilizers, genetically modified organisms (GMOs), antibiotics, or hormones. Choosing organic may limit exposure to harmful chemicals that can disrupt hormones and increase cancer risk.

I appreciate that every year, the Environmental Working Group releases the following lists to help consumers make safer choices:

• Clean Fifteen: Produce with the lowest pesticide residues that are generally safer to buy non-organic.
• Dirty Dozen: Produce with the highest pesticide residues that are recommended to purchase organic.

While no single food can prevent cancer, reducing pesticide exposure and increasing nutrient-dense, antioxidant-rich foods can support a cancer-preventive lifestyle.

Phytoestrogens and Breast Cancer

Many people have heard conflicting information about phytoestrogens and breast cancer. Navigating this is hard — and was very confusing for me when I was diagnosed with an estrogen-fed breast cancer. Phytoestrogens are naturally occurring plant compounds that mimic the structure of estrogen in the body but act much weaker than human estrogen.

The concern around foods with phytoestrogens — like soy, flaxseeds, chickpeas, lentils, and whole grains — arises from the fact that certain breast cancers are hormone-receptor positive, meaning they can be fueled by estrogen.

However, while research on the health effects of phytoestrogens has been mixed, some studies show a protective effect against breast cancer. Phytoestrogens can bind to estrogen receptors, potentially blocking the more potent effects of natural estrogen and reducing the risk of hormone-sensitive breast cancers.

I like to note that if you eat soy (tofu, tempeh, soy milk, edamame), opt for USDA Organic. Roughly 95% of the soy grown in the US is GMO to withstand weedkillers (some of which have been linked to hormone disruption and breast cancer cell growth, like glyphosate).

The relationship between phytoestrogens and breast cancer can seem confusing, but current evidence generally supports their moderate inclusion in a balanced diet if you choose.

Other Prevention and Management Tips

In addition to foods to eat to prevent breast cancer, other habits can help reduce risk:

Maintain a healthy weight

BMI can give you an idea of where you fall in terms of a healthy weight, but waist measurements can be more insightful. An apple-shaped body, characterized by excess weight around the abdomen, is associated with a higher risk of breast cancer due to higher levels of visceral fat, which can produce hormones that promote cancer growth.

Start by taking a simple waist measurement, with a tape measure around your waist at the narrowest point between the bottom of your ribs and the top of your hipbone (snug but not squeezing). Measure your waist after breathing out.

Then, take a hip measurement by placing the tape measure loosely around the largest area of your hips or buttocks. Divide your waist measurement by your hip measurement to get your waist-to-hip ratio. Men should keep their ratio below 0.95 and women below 0.80.

Move your body

Get daily exercise, whether it’s a brisk walk, swimming, playing tennis, jogging, or weightlifting. The goal is 150+ minutes per week or 20-30 minutes per day.

Limit or avoid alcohol

Alcohol is associated with an increased risk of breast cancer; consider options like non-alcoholic kombucha.

Manage stress

Incorporate tools like meditation, therapy, yoga, journaling, and nature walks.

Get adequate sleep

Experts recommend 7-8 hours of sleep per night. Follow a consistent schedule and avoid late-day stimulants like caffeine and blue light.

Caring for Your Breasts is a Lifelong Practice

There are many ways you can support breast health through everyday choices, whether your goal is prevention or managing a breast cancer diagnosis.

Interested in personalized guidance around nutrition and lifestyle for breast health? I offer 1:1 services to help you take charge of your health. Click here to schedule a complementary 15-minute discovery call.