Diet tips: Best foods to fight cancer naturally, from papaya to brown rice, more

Diet tips: Brown rice, oats, and quinoa support digestive health, regulate blood sugar, and help maintain a balanced gut, these are important during and after treatment (Image: Canva)

Do you know that the food you eat could help protect you from cancer? A balanced, nutrient-rich diet can strengthen your immune system, reduce inflammation, and support recovery during and after treatment. Making thoughtful food choices is a powerful way to care for your body, especially when facing or recovering from cancer.

While no single ingredient can prevent or cure the disease, what you eat does make a difference, says Dr Nour Abuhadra, MD, Breast Medical Oncologist at Memorial Sloan Kettering Cancer Center. “During cancer treatment, your body is under constant stress. Eating good food gives you energy and also heels you. Nutrient-dense foods can help manage treatment side effects, support immunity, and improve quality of life,” she says.

According to Dr Abuhadra, nutrition is one of the few factors we can control that plays a meaningful role in supporting patients during and after cancer therapy. “The right diet can help maintain strength, combat fatigue, and even lower the risk of recurrence,” she says.

Also read | Cancer prevention starts in your kitchen: Follow this oncologist-approved diet plan to reduce cancer risk

Diet guide to fight cancer: Include avocados, olive oil, nuts, and seeds in your meals. Fatty fish like salmon and sardines are excellent sources of anti-inflammatory omega-3s

How anti-cancer foods work:

Anti-cancer foods work by supporting healthy cell function and reducing inflammation. Many of these foods are packed with antioxidants and phytochemicals, natural compounds that protect cells from damage. “Focusing on colourful, plant-based foods can not only reduce inflammation but also help the body recover more efficiently from treatments like chemotherapy and radiation. Whole grains aid digestion, lean proteins help repair tissue, and healthy fats support hormone regulation. Together, they build a stronger foundation for recovery and long-term health,” says Dr Abuhadra.

Include these anti-cancer foods, suggested by the expert, to your grocery list: 

• Fruits and vegetables: Bright-coloured options like berries, oranges, and papayas are loaded with vitamin C and antioxidants. Cruciferous vegetables, broccoli, kale, and cauliflower, contain cancer-fighting compounds.

• Whole grains and fibre: Brown rice, oats, and quinoa support digestive health, regulate blood sugar, and help maintain a balanced gut, these are important during and after treatment.

• Lean proteins: Skinless poultry, fish, legumes, tofu, eggs, and low-fat dairy aid in muscle repair and recovery. Add protein to snacks for a boost, like nut butter on toast or cottage cheese in a smoothie.

• Healthy fats: Include avocados, olive oil, nuts, and seeds in your meals. Fatty fish like salmon and sardines are excellent sources of anti-inflammatory omega-3s.

• Hydration and moderation: Drink plenty of water and limit processed foods, sugary drinks, and red or processed meats, which may raise cancer risk.