Every year on October 25th, World Breast Cancer Awareness Day reminds us of the importance of prevention and early detection. While self-exams and regular mammograms remain essential, science increasingly shows that our lifestyle, especially our diet, can play a crucial role in lowering cancer risk. What we eat, whether we drink alcohol, how we manage stress, whether we smoke, and how active we are, all of these factors contribute to our overall risk.
Diet stands out because it’s something we can control daily. As a Clinical Dietitian-Nutritionist specializing in autoimmune conditions and inflammation, with additional training in plant-based nutrition, I’ve seen this in practice. A plant-based diet loaded with vegetables, fruits, legumes, nuts and whole grains appears to offer protection against a variety of cancers, from breast and prostate cancer to lymphoma and colorectal cancer. Small, conscious changes on our plate can strengthen the body’s defenses and meaningfully contribute to disease prevention.
New evidence supporting plant-based eating
Recent studies add to the growing evidence that plant-based eating can be a powerful ally in cancer prevention, including breast cancer.
-The Adventist Health Study-2
A recent analysis from the Adventist Health Study-2, published in the American Journal of Clinical Nutrition, tracked the health of thousands of Americans following various plant-based or mixed diets. The study found that a vegan diet was linked to a significant reduction in breast cancer risk -31% for younger women and 26% for older women. These findings highlight that adopting a diet rich in plant foods can have strong preventive effects. The study also noted reductions in the risk of other cancers, such as lymphoma and prostate cancer, suggesting that plant-based eating may provide overall health benefits.
-Swapping animal products for plant foods
Another study, published in Current Nutrition Reports, looked at the impact of replacing animal-based foods with plant-based options on overall cancer risk and mortality. The results were clear: increasing plant foods in the diet was associated with lower risks of breast and colorectal cancer, reduced cancer-related deaths, and even lower overall mortality. This reinforces the idea that diet isn’t just about weight or heart health—it can be a key factor in cancer prevention.
Why plant-based diets are protective
Scientifically, several mechanisms explain these benefits. Plant foods are rich in fiber, antioxidants, vitamins, and phenolic compounds that help reduce inflammation and oxidative stress—both known contributors to cancer development. In contrast, high consumption of meat and processed animal products has been linked to higher cancer risk, likely due to saturated fats, nitrosamines, and other harmful compounds produced during processing or cooking.
Plant-based diets can also support healthy body weight and hormone balance. Obesity and high estrogen levels are associated with increased breast cancer risk, and a diet rich in plant foods can help maintain a healthy weight and reduce these risk factors.
Practical steps for prevention
On World Breast Cancer Awareness Day, we can take these findings to heart. Increasing consumption of vegetables, fruits, legumes, nuts, and whole grains doesn’t require drastic changes but can have meaningful long-term effects. Even partially replacing animal products with plant-based options can reduce cancer risk and improve overall health.
That said, diet is only part of the equation. Regular check-ups, mammograms, self-exams, and a healthy lifestyle—including exercise, avoiding smoking, and limiting alcohol—remain essential for lowering risk.
Next time we think about prevention, let’s remember that what’s on our plate can be one of our most powerful tools in protecting breast health—and overall health—alongside regular screenings and a balanced daily routine.
Resources
https://www.pcrm.org/news/health-nutrition/vegan-diets-linked-lower-risk-breast-cancer-more-cancer-news
Fraser GE, Butler FM, Shavlik DJ, et al. Longitudinal associations between vegetarian dietary habits and site-specific cancers in the Adventist Health Study-2 North American cohort. Am J Clin Nutr. 2025;122(2):535-543. doi:10.1016/j.ajcnut.2025.06.006
Fernández-Fígares Jiménez MDC, Storz MA. Cancer risk and mortality following substitution of animal foods with plant foods: a systematic review. Curr Nutr Rep. 2025;14(1):99. doi:10.1007/s13668-025-00688-3
