Recommendations for Breast Cancer Prevention from the World’s Leading Cancer Organizations

Modify your diet to decrease your risk of breast cancer

According to the World Health Organization (WHO), over 2 million women are diagnosed with breast cancer each year, leading to approximately 685 000 deaths. It is the most prevalent cancer in the world$^1$. Breast cancer can emerge from different parts of the breast when cells begin to grow at a quick and uncontrollable pace: 85% start in the tissue of the ducts, while 15% start in the lobules$^2$. Sometimes cancerous cells remain in their initial region, but other times they spread to a nearby lymph node or another organ. This spread is known as metastasis. Metastasis is the most common cause of breast cancer-related death$^1$. This article focuses on breast cancer in women.

Methods

The infographic and recommendations described in this article were created based on the combined nutritional information accumulated from some of the largest and most referenced breast cancer organizations. We also summarize each organization’s recommendations independently.

General Anticancer Eating Habits

For general cancer prevention, see our Cancer Fighting Food Recommendation Article that was created using a similar methodology, but for all cancers.

Overall Breast Cancer Prevention Nutritional Recommendations

Importantly, women who are trying to prevent breast cancer should maintain a healthy weight through both diet and exercise. Nutritionally, the most aggressive recommendations are 2 cups of fruit and 3 cups of vegetables per day. Women should consume 3 to 4 ounces of whole grains (men can consume up to 5 ounces) per day. 30 grams of fiber and 30 to 50 grams of flaxseed should be consumed daily. The United States Department of Agriculture recommends 7 ounces of protein per day$^3$. Cooked red meat should be limited to 10.6 ounces (300 grams; ~1.325 cups) per week. Processed meat should be limited as much as possible. It is recommended that you eat 3 cups of dairy foods per day. Less than 10% of calories should come from saturated fats (for a typical person this would be approximately 0.8-1.1 ounces, or 22-30 grams, per day). Alcohol should be avoided entirely.

Explanation, Tips, and Examples

📄 Detailed Breast Cancer Prevention Notes by Anticancer.ca

Weight Management, Obesity, and Menopause: Gaining weight in adulthood is generally associated with an increased risk of breast cancer, for both before and after menopause$^{4-6}$. If you are overweight, losing even a slight amount of weight can be beneficial. This can be accomplished through a change in diet or exercise$^{7}$. Maintaining a healthy weight through diet and exercise is considered “best-practice” and is highly recommended$^{4,5}$. Fruits and Vegetables: A key recommendation throughout the various breast cancer organizations is to eat fruits and vegetables consisting of a variety of colors$^3$. The Susan G. Komen Foundation conducted an analysis where they pooled data from 20 studies and found that an increased consumption of vegetables is associated with a lower risk of estrogen receptor-negative breast cancer$^6$. Fiber: There is conflicting data when it comes to fiber, as some studies have found no link. However a meta-analysis found that a higher-fiber diet is associated with a lower risk of breast cancer$^6$. Whole Grains: The National Breast Cancer Foundation explains that refined grains have a decreased amount of many nutrients in comparison to whole grains, such as fiber, minerals, iron, and vitamins. Check nutrition labels and ingredients: the first ingredient should be either “whole wheat”, whole grain”, or a food that is not refined (e.g., oats, oatmeal, or brown rice). If the product is a refined grain, labels and ingredients might state “enriched”, “fortified”, “wheat flour/germ,” or “bran”$^{3,8}$. Seeds: Flaxseed was specifically described as containing lignan, which has the potential of binding to estrogen receptors to decrease cancer risk. Dairy: Most sources associated dairy with a decreased risk of breast cancer$^{5,9}$; it includes phosphorus, vitamin A, calcium, and vitamin D. Meat: There is some conflicting data when it comes to red meat, as it can be a good source of iron for woman$^{3}$. However, fish and poultry are the preferred meats for consumption$^{3,5}$. Processed meats are supposed to be limited or avoided. Soy: There is no clear conclusion, although the American Cancer Society expresses that there might be a decrease in breast cancer risk with consumption$^5$. Sugar: The Susan G. Komen Foundation states that there has not been clarity with respect to a direct association, however sugar does increase weight gain, which is associated with an increased risk of breast cancer$^6$. Alcohol: It is best to avoid alcohol, as the slightest consumption increases risk$^{4,6,7,10,11}$.

Summary

When attempting to reduce the risk of breast cancer, there is a strong emphasis on maintaining a healthy weight and avoiding obesity after menopause. This can be accomplished through implementing lifestyle changes, such as choosing appropriate foods for prevention, and limiting or avoiding alcohol altogether. Studies suggest that if there is success in the implementation of lifestyle changes, 25 to 30 percent of breast cancer cases can be avoided$^{12}$. The diet and lifestyle recommendations are in accordance with the majority of organizations’ recommendations for overall health and anti-aging benefits, general cancer prevention, as well as personalized prevention plans. To have your institution recommendations included or to modify the recommendations presented from your institution email info@anticancer.ca. Subscribe for future work that will include recommendations for other specific cancers. We will also feature the reasoning and evidence behind certain recommendations, and reviews of primary research papers and randomized clinical controlled trials that investigate specific nutrients and supplements.

Frequently Asked Questions

References

1. Breast cancer. Accessed February 16, 2023. https://www.who.int/news-room/fact-sheets/detail/breast-cancer
2. CDCBreastCancer. What Is Breast Cancer? Centers for Disease Control and Prevention. Published March 9, 2022. Accessed February 16, 2023. https://www.cdc.gov/cancer/breast/basic_info/what-is-breast-cancer.htm
3. Understanding Food Groups. Accessed February 27, 2023. https://www.breastcancer.org/managing-life/diet-nutrition/what-does-healthy-eating-mean/food-groups
4. Cancer Prevention Recommendations. WCRF International. Accessed December 20, 2022. https://www.wcrf.org/diet-activity-and-cancer/cancer-prevention-recommendations/
5. American Cancer Society Guideline for Diet and Physical Activity. Accessed January 12, 2023. https://www.cancer.org/healthy/eat-healthy-get-active/acs-guidelines-nutrition-physical-activity-cancer-prevention/guidelines.html
6. Diet and Breast Cancer. Susan G. Komen®. Accessed February 16, 2023. https://www.komen.org/breast-cancer/risk-factor/diet/
7. Breast Cancer. Cancer Care Ontario. Published June 28, 2017. Accessed February 16, 2023. https://www.cancercareontario.ca/en/types-of-cancer/breast-cancer
8. National breast Cancer Foundation. Nutrition Care for Cancer Patients.
9. Diet, nutrition, physical activity and breast cancer. Published online 2017.
10. Lee S. Risks for breast cancer. Canadian Cancer Society. Accessed February 16, 2023. https://cancer.ca/en/cancer-information/cancer-types/breast/risks
11. Breast cancer: How to reduce your risk. Mayo Clinic. Accessed February 27, 2023. https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/breast-cancer-prevention/art-20044676
12. Harvie M, Howell A, Evans DG. Can diet and lifestyle prevent breast cancer: what is the evidence? Am Soc Clin Oncol Educ Book Am Soc Clin Oncol Annu Meet. Published online 2015:e66-73. doi:10.14694/EdBook_AM.2015.35.e66

About This Article

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• Recommendations for Breast Cancer Prevention from the World’s Leading Cancer Organizations
• Methods
• General Anticancer Eating Habits
• Overall Breast Cancer Prevention Nutritional Recommendations
• Explanation, Tips, and Examples
• Summary
• Frequently Asked Questions
• References
• About This Article
• Disclaimer