8 of the Best Anti-Cancer Foods: It's Time to Start Adding Them to Your Diet

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  • Use garlic and onions as the base for sauces, soups, and stir-fries

  • Add raw garlic to salad dressings

  • Top dishes with fresh chives or scallions

  • Roast whole garlic cloves until soft and spreadable

7. Whole Grains

Examples: Oats, brown rice, quinoa, barley, farro, whole wheat, buckwheat

What the research shows: Whole grains contain all parts of the grain kernel—the bran, germ, and endosperm—which together provide fiber (supports gut health and helps maintain healthy weight), selenium (antioxidant), and lignans (phytoestrogens that may influence hormone-related cancers).

The AICR/WCRF Third Expert Report rates dietary fiber as having probable evidence for decreasing colorectal cancer risk . The AICR concludes that diets rich in whole grains are protective against colorectal cancer.

How to eat more:

  • Start the day with oatmeal

  • Use brown rice or quinoa instead of white rice

  • Choose whole grain bread and pasta

  • Add barley or farro to soups and salads

8. Nuts and Seeds

Examples: Walnuts, flaxseeds, almonds, chia seeds, pumpkin seeds

What the research shows: Nuts and seeds appear in AICR's cancer-fighting foods list because they contain healthy fats, antioxidants, and plant compounds that support cell health . Walnuts, in particular, have been studied for their potential to slow the growth of breast, colorectal, and prostate cancers in animal studies .

Flaxseeds are rich in lignans and omega-3 fatty acids, both of which have anti-inflammatory properties. The AICR notes that nuts and seeds are part of a protective dietary pattern .

How to eat more:

  • A handful as a snack

  • Ground flaxseeds added to oatmeal, smoothies, or baked goods

  • Chopped walnuts on salads

  • Chia seeds in puddings or overnight oats

  • Pumpkin seeds as a crunchy topping

Pro tip: Aim for 1 ounce (about a handful) of nuts daily.

Beyond Individual Foods: The Bigger Picture

The most powerful protection comes not from any single food, but from dietary patterns:

Protective Pattern Components
Mediterranean diet Olive oil, fish, vegetables, fruits, whole grains, legumes, nuts
Plant-forward diet Mostly plants, limited red and processed meat
Anti-inflammatory diet Rich in vegetables, fruits, whole grains, healthy fats, spices

The AICR's recommendations:

  • Fill at least ⅔ of your plate with vegetables, fruits, whole grains, and beans

  • Limit red meat to 12-18 ounces per week

  • Avoid processed meats

  • Limit sugary drinks

  • Maintain a healthy weight

  • Be physically active

What About Supplements?

 

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