Nutrition & Breast Cancer
No food will cure or cause cancer. However, how we eat and live does influence cancer risk. That doesn’t mean you need a “perfect” diet but for many of us there are small, dietary changes we could explore that could have a positive impact on our future health.
Here’s what the research says about nutrition and breast cancer, without scare tactics, guilt, or fad diets.
Common Myths About Food and Breast Cancer
Too often, people hear over-simplified claims about food and cancer. Here’s what the evidence shows:
| Myth | What the Research Really Says | What To Do Instead |
|---|---|---|
| “Sugar feeds cancer.” | Cancer cells use glucose, but so do all your other cells. Cutting out every gram of sugar won’t starve cancer. | Avoid excess added sugars (think soda, candy), but don’t fear fruit or whole grains. You still need carbs to live. |
| “Dairy causes breast cancer.” | Large reviews haven’t found a convincing link. Some even suggest dairy may be protective. | If you like dairy and tolerate it, there’s no reason to cut it out. |
| “Soy is dangerous if you’ve had breast cancer.” | Whole soy foods (like tofu or edamame) are safe, even for people with breast cancer. Large studies show they may help reduce recurrence. | Stick with food sources (not soy pills). Moderate intake is not only safe, it might even be helpful. |
| “You need to go keto/alkaline/raw to prevent cancer.” | There’s no high-quality evidence that shows these types of diets prevent or treat cancer. Some can do more harm than good. | Instead of boxing yourself into one “right” diet, focus on building a balanced, enjoyable one you can actually stick with. |
| Cell | Cell | Cell |
So What Does Help?
There’s no one-size-fits-all “anti-cancer” diet, but there are eating patterns and lifestyle factors that are linked with lower cancer risk and better health overall.
- More plants, fewer processed foods: Diets rich in vegetables, fruit, whole grains, beans, and legumes are associated with lower risk.
- Focus on fiber: Fiber from whole foods supports gut health, regulates blood sugar, and there is limited evidence that suggests a high fiber diet either prior to or following a breakfast cancer diagnosis may be beneficial to reducing the risk of overall mortality in breast cancer survivors.
- Plant proteins like legumes, nuts, tofu: These foods are rich in nutrients, keep you full, and may lower cancer risk, while also being heart-healthy.
- Limit alcohol: The relationship between alcohol and breast cancer is unclear but some systematic reviews did see an associated risk with alcohol and breast cancer recurrence. If you do enjoy an alcoholic drink, aim to follow the low risk guidelines.
- Supplements: Caution over cure. High-dose vitamins and antioxidants haven’t been proven to prevent breast cancer and may interfere with treatment. If you have been diagnosed with a deficiency or have a very limited diet, supplements may be beneficial, if you want to learn more talk to your Constant Health dietitian.
- Body weight: Extra body fat is a risk factor for breast cancer. If weight loss is medically appropriate, slow and steady changes to how you eat and move may help.
- Movement matters: Regular activity is consistently linked to lower cancer risk and better outcomes if you’ve had cancer.
Next steps
Changing how you eat isn’t just about willpower or knowing what’s “healthy.” It’s also about preference, emotion, habits, time, money, family, culture and other health considerations. If you’re curious about trying a few strategies to reduce risk, talk with your dietitian and think about starting with what’s simple and sustainable.