Foods to eat and avoid

No single food or diet can prevent or cause breast cancer. However, a person’s dietary choices can make a difference in their risk of developing breast cancer and their overall well-being.

Breast cancer is a complex disease with many contributing factors. Some of these factors, including age, family history, genetics, and gender, are not within a person’s control.

However, an individual can control other factors, such as smoking, physical activity levels, body weight, and diet. Some researchers have suggested that dietary factors could be partly responsible for 30% to 40% of all cancers.

The following foods can play a role in a nutritious diet in general and may also help prevent the development of breast cancer:

a wide variety of fruits and vegetables
foods rich in fiber, such as whole grains and legumes, which include beans, lentils, and green peas
low fat milk and dairy products
foods rich in vitamin D and other vitamins
foods, particularly spices, with anti-inflammatory properties
foods — mainly plant-based — that contain antioxidants

The National Foundation for Cancer Research states that eating a Mediterranean diet can help prevent certain cancers, including breast cancer. The Mediterranean diet prioritizes oily fish, vegetables, olive oil, whole grains, nuts, and legumes.

Along with other benefits, fruits and vegetables are rich in flavonoids and carotenoids, which appear to have various medical benefits. A 2021 systematic review reported that high fruit and vegetable consumption has links to a reduced risk of breast cancer.

People can aim to eat a wide variety of fruits and vegetables, such as dark, green, and leafy vegetables, such as kale and broccoli, as well as fruits, especially berries and peaches.

The U.S. Department of Agriculture (USDA) recommends that adults consume 1.5 to 2.5 cups of fruits and 2.5 to 4 cups of vegetables daily.

Research into dietary fiber and its effect on breast cancer is currently inconclusive, but several studies have suggested it can help protect against the disease.

Excess estrogen, a type of hormone, can be a factor in the development of some types of breast cancer. Some treatments aim to keep estrogen from interacting with breast cancer cells. Eating a high fiber diet can support this process and accelerate the elimination of estrogen.

Fiber supports digestion and the regular elimination of waste, including excess estrogen. It helps the body eliminate toxins and limits the damage they can do.

Fruits, vegetables, whole grains, and legumes provide fiber, but they also contain antioxidants, including beta carotene and vitamins C and E.

Antioxidants can help prevent many diseases by reducing the number of free radicals, which are waste substances the body naturally produces.

The Dietary Guidelines for Americans 2020–2025 recommends an intake of up to 34 grams of fiber per day, depending on a person’s age and sex.

Find examples of high fiber foods.

Fatty foods can lead to obesity, and people with obesity appear to have a higher risk of developing cancer, including breast cancer.

Some dietary fat is necessary for the body to work properly, but it is important to consume the right type.

Polyunsaturated and monounsaturated fats can be beneficial in moderation. They are present in:

Cold water fish, such as salmon and herring, contain a polyunsaturated fat called omega-3. Omega-3 fatty acids may help reduce inflammation, which may contribute to breast cancer development.

Learn more about healthy fats.

The American Cancer Society suggests limiting or avoiding the following foods.

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Alcohol

Regular alcohol consumption has associations with an increased risk of breast cancer.

Breastcancer.org reports that alcohol may increase estrogen levels and cause damage to DNA. It also notes that women who drink 3 alcoholic beverages weekly increase their risk of developing breast cancer by 15%.

According to estimates, the risk goes up by about 10% with each additional drink per day.

Sugar

Several studies have shown an association between high amounts of sugar in the diet and breast cancer risk. A 2018 study found that females who consumed high amounts of sugar in adolescence had greater breast density around 16 to 20 years later. Having dense breasts is a risk factor for breast cancer. The researchers of the 2018 study state that further research in this area is necessary.

Ultra-processed foods

Ultra-processed foods (UPFs) are typically mass-produced, come in packaging, and contain ingredients that people do not have in their kitchen cabinets. The United States and United Kingdom consume over 50% of their calories from UPFs.

A 2023 review of six studies reported that eating more UPFs has links to a slightly higher risk of breast cancer than those eating fewer UPFs.

Read about how processed foods affect health.

Red and processed meats

Some studies have found a link between red meat and an increased risk of breast cancer.

A 2019 study looked at the meat consumption of over 42,000 women with a family history of breast cancer. The researchers followed up with the women on average 7.6 years later to see whether they had received a breast cancer diagnosis. The researchers found that the women who ate the most red meat had a 23% higher risk of breast cancer than the women who ate the least. The cooking method did not significantly affect this risk.

Processed meats, such as hotdogs, sausages, bacon, and cold cuts, tend to be high in fat, salt, and preservatives. These may also slightly increase the risk of breast cancer.

Learn about breast cancer risk assessment.

Following a balanced diet that is rich in fruits and vegetables and low in added sugar and saturated fats may reduce the risk of breast cancer.

It can also lower the risk of obesity, a condition that increases the likelihood of someone developing breast and other cancers.

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