What to Eat to Lower Cancer Risk

Why Rika writes about nutrition

Rika was built on a simple idea: caring for your skin starts with caring for your body. Skincare is only one piece of the picture. The foods you eat, how well you sleep, how active you are, and the habits you build over time all contribute to your long-term health. That's why our Resource Library includes nutrition alongside skincare—we believe the two belong in the same conversation.

Colorful, plant-rich foods that support health

One of the most common questions people ask after a cancer diagnosis—or when thinking about reducing cancer risk—is: What should I eat?

The honest answer is that you don't need to overhaul everything at once. Small, consistent changes to what's on your plate can have a meaningful impact on your long-term health.

These nine evidence-informed tips are organized into two groups: five things worth eating more of, and four things worth cutting back on. None of them require perfection—they're tools, not rules.

Rather than focusing on strict rules, start by adding more of the foods that consistently support long-term health. Then look for opportunities to gradually cut back on the foods that are best enjoyed in moderation.

Eat More Of

01 — Load up on plants

Fruits and vegetables are packed with vitamins, minerals, antioxidants, and fiber that support overall health. No single food prevents cancer, but diets rich in a wide variety of colorful plant foods are consistently associated with better long-term health and a lower risk of several chronic diseases, including some cancers. Aim for variety and color—different colors contain different beneficial plant compounds. Blend spinach into a smoothie. Snack on carrots with hummus. Roast broccoli and sweet potatoes with olive oil and garlic.

02 — Choose whole grains

Whole grains like quinoa, brown rice, oats, and farro are naturally rich in fiber, which supports digestive health, normal bowel function, and a healthy gut microbiome. Fiber also supports healthy blood sugar regulation and overall metabolic health. Swap refined grains for whole grains whenever practical.

03 — Embrace healthy fats

Nuts, seeds, avocados, olive oil, and fatty fish like salmon provide healthy fats and nutrients that support overall health. Fat isn't the enemy—it's about choosing the right kind. Drizzle olive oil over roasted vegetables. Top oatmeal with walnuts or chia seeds. Choose salmon or sardines several times each week.

04 — Use flavorful, supportive spices

Turmeric, ginger, and garlic add flavor while contributing beneficial plant compounds. These aren't miracle cures, but incorporating them regularly into a varied diet is a simple habit that supports an overall healthy eating pattern. Black pepper contains piperine, which can substantially increase the absorption of curcumin, turmeric's primary active compound. These herbs and spices also make it easier to prepare flavorful meals without relying as heavily on salt or highly processed sauces.

05 — Sip green tea

Green tea contains polyphenols—particularly EGCG—with antioxidant properties that have been widely studied for their potential role in supporting long-term health. Sometimes the healthiest habits are also the simplest—a cup of green tea can become one of those small daily rituals.

Cut Back On

01 — Limit processed meats

Deli meats, bacon, hot dogs, and sausages have been linked to increased cancer risk in large studies. The World Health Organization classifies processed meat as a Group 1 carcinogen. Treat them as occasional rather than everyday foods.

02 — Watch added sugar

Diets high in added sugar can contribute to excess calorie intake, weight gain, and poorer metabolic health, all of which are associated with increased risk for several chronic diseases, including some cancers. Replace sugary drinks with sparkling water and fruit when possible.

03 — Moderate red meat

Red meat doesn't need to disappear from your plate, but consistently high intake has been linked with increased colorectal cancer risk. Enjoy it in moderation and choose fish, poultry, legumes, and plant proteins more often.

04 — Go easy on alcohol

Alcohol is classified by the World Health Organization as a Group 1 carcinogen. Even moderate intake has been linked with increased risk for several cancers. For cancer prevention, less alcohol is generally considered better. Reduction—not perfection—is the goal.

A Sample Day

Here's one example of how these ideas might come together over the course of a day.

Breakfast: Oatmeal topped with blueberries, walnuts, and cinnamon with a cup of green tea.
Morning snack: Almonds or apple slices with peanut butter.
Lunch: Large salad with leafy greens, chickpeas, avocado, olive oil vinaigrette, and whole-grain bread.
Afternoon snack: Plain yogurt with strawberries.
Dinner: Grilled salmon with roasted Brussels sprouts and quinoa.
Evening: Herbal tea.

Closing Thought

“You don’t have to be perfect to make a difference. Focus on whole, fresh foods most of the time, allow yourself the occasional indulgence without guilt, and build habits that feel sustainable rather than punishing. Every good choice counts.”