When it comes to fighting cancer and chronic inflammation, what you put on your plate may be just as important as the treatments you receive. According to Dr. William Li, a world-renowned physician, researcher, and author of Eat to Beat Disease, certain everyday foods have “cancer-starving” properties that can help the body defend itself naturally.
Below, Dr. Li breaks down the science behind some of the most powerful anti-inflammatory and anti-cancer foods — and why you should consider adding them to your diet today.
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1. Brassica Vegetables: Broccoli, Kale, and Brussels Sprouts
According to Dr. Li, classic vegetables like broccoli, Brussels sprouts, kale, and arugula are among the most powerful cancer-fighting foods you can eat. These cruciferous veggies contain compounds called isothiocyanates and sulforaphanes, which naturally “cut off the blood supply feeding a cancer” while also lowering inflammation in the body.
Sulforaphanes work by neutralizing harmful toxins and activating protective enzymes in your cells — a process that helps prevent DNA damage that can lead to cancer. Regularly eating brassica vegetables has been linked in studies to a lower risk of cancers such as breast, prostate, and colorectal cancer.
2. Beans and Legumes for Fiber and Protection
Dr. Li highlights beans and legumes — including white beans, black beans, pinto beans, chickpeas, soybeans, and edamame — as nutritional powerhouses. They are rich in dietary fiber, which plays a key role in maintaining a healthy gut microbiome and reducing inflammation throughout the body.
Fiber also helps remove toxins and excess hormones that can contribute to cancer risk, while feeding beneficial gut bacteria that support immune function. Research has shown that diets high in legumes are associated with a reduced risk of colorectal and other digestive system cancers.
3. Olive Oil: The Anti-Inflammatory Fat
One of the healthiest fats you can eat, extra virgin olive oil is packed with polyphenols such as hydroxytyrosol and oleocanthal — compounds Dr. Li says “lower inflammation and have cancer-starving properties as well.”
Oleocanthal, in particular, has been found to induce cancer cell death in laboratory studies while leaving healthy cells untouched. Using olive oil as your main source of fat in cooking and salad dressings may also help protect against heart disease and promote brain health — all while keeping inflammation in check.
4. Omega-3-Rich Seafood
For a long time, omega-3 fatty acids were mainly associated with fatty fish like salmon or sardines. But Dr. Li points out that even leaner seafood, such as cod, halibut, shrimp, mussels, and clams, contains these beneficial fats.
“Omega-3 fatty acids cut off the blood supply to cancers,” Dr. Li explains, noting that they are anti-angiogenic (meaning they block the formation of new blood vessels that feed tumor growth) and also lower systemic inflammation. Incorporating a variety of seafood into your weekly meals can help balance your omega-3 to omega-6 ratio — a key factor in reducing chronic inflammation and supporting overall health.
The bottom line
Dr. Li emphasizes that these foods — brassica vegetables, legumes, olive oil, and omega-3-rich seafood — aren’t miracle cures but rather powerful tools for supporting your body’s natural defenses. By focusing on a diet rich in anti-inflammatory and cancer-fighting nutrients, you can help lower your long-term disease risk and promote optimal health.
“The key,” says Dr. Li, “is to eat foods that help your body protect itself — foods that lower inflammation, balance metabolism, and literally starve cancer from the inside out.”
