1. Eat Plenty of Fiber
"Fiber has been consistently associated with decreased cancer risk," Zenker explains. "It’s only found in plant foods, and contributes to cancer prevention through various mechanisms." Fiber supports a diverse gut microbiome, and when gut bacteria break it down, they produce short-chain fatty acids (SCFAs). "Short-chain fatty acids are anti-inflammatory compounds that have been associated with improved health outcomes such as reduced risk of certain cancers," she notes.
On the inverse, she says, "Low fiber intake is associated with increased risk of certain cancers, particularly colon, esophageal, pancreatic, breast, and prostate cancer. Bowel cancer is the 3rd most prevalent cancer in the world, and diet is one of the biggest influences." Aim for 25–30 grams of fiber daily from vegetables, fruits, legumes, whole grains, and nuts or seeds. Some great options for high-fiber foods include berries, cruciferous vegetables, flax seeds, oats, garlic, walnuts, sweet potatoes, and legumes. Yum!
2. Avoid Processed Meats
Few foods are more strongly linked to cancer than processed meats. "Processed meat is classified as a Group 1 carcinogen, meaning there is strong evidence that it can cause cancer," Zenker says. "Asbestos and tobacco smoking are also Group 1 carcinogens." Regularly enjoying processed meats (as delicious as they are) can lead to higher colorectal cancer risk. Just 50 grams per day (about two slices of bacon) raises risk by roughly 18%, she warns.
Processed meats include hot dogs, ham, sausages, corned beef, salami, bologna, and other deli meats. Cancer-causing compounds form during smoking, curing, and preservation, making moderation (or complete avoidance) a smart move toward a healthier life.
3. Cut Back on Sugary Drinks
Sugar-loaded beverages don’t just impact your waistline—they may also increase cancer risk. "Frequent intake of sugar-sweetened beverages is associated with increased risk of weight gain and obesity, especially in the abdomen," Zenker explains. "Obesity significantly increases the risk of over a dozen types of cancer."
Soda, sweetened teas, flavored coffee drinks, energy drinks, and juice cocktails spike blood sugar and insulin while providing little satiety. Over time, this can promote inflammation, metabolic syndrome, and insulin resistance—all of which raise cancer risk.
4. Limit Alcohol
It may be time to start turning down those happy hour invitations; alcohol of any kind increases cancer risk, Zenker warns. "Alcohol metabolism produces acetaldehyde, a toxic and inflammatory compound," she says, sharing that chronic drinking can damage tissues, impair immune function, and contribute to cancers of the mouth, esophagus, stomach, liver, breast, and colon.
"There is no safe amount of alcohol," she stresses. "The healthiest amount of alcohol to reduce risk of cancer is none." Noted!
5. Cut Back on Refined Grains and Sweets
White bread, pastries, candy, and other refined carbs are famously delicious—but unfortunately, they're also nutrient-poor and calorie-dense. "These foods can cause repeated spikes in blood sugar and insulin levels, which over time may promote an inflammatory environment that encourages cell proliferation and reduces cell death—mechanisms linked to cancer," Zenker explains.
Instead, choose whole-food carb options like oats, quinoa, barley, legumes, starchy vegetables, and whole wheat bread. "Higher intakes of fiber are associated with lower risk of cancer, particularly colorectal cancer," she reminds us.
6. Stay Physically Active
Exercise isn’t just for weight loss—it can also help prevent several types of cancer. "Regular exercise is linked to reduced risk of bowel, breast, and endometrial cancers," Zenker says. "It also helps promote a healthy body weight, which reduces cancer risk."
She recommends fitting in at least 150 minutes of moderate activity, like brisk walking or cycling, or 75 minutes of vigorous activity, like running or HIIT, each week, plus strength training twice weekly.
7. Build Consistent, Sustainable Habits
At the end of the day, a healthier life is about consistent habits. "The key is not one single food or one single workout," Zenker emphasizes. "It’s the overall lifestyle, built through consistent, sustainable habits, that makes the difference." Got it!