Cancer rates are rising worldwide, particularly among younger adults. According to gastroenterologist Saurabh Sethi, certain foods may help reduce cancer risk when included regularly in the diet.
In a recent Instagram post, Dr Sethi shared five foods backed by research that may help lower inflammation, support gut health and protect cells from damage. He asked followers: “Are you regularly eating foods that actively protect your long-term health?”
While he emphasised that no single food can prevent cancer, consistent dietary habits can play an important role in overall health.
1. Purple Sweet Potatoes
One of the foods highlighted by Dr Sethi is Purple sweet potato, which is rich in anthocyanins—powerful antioxidants that help reduce inflammation and protect cells.
Laboratory studies suggest these compounds may also help slow the growth of colon cancer cells. Dr Sethi notes that colourful vegetables often contain higher levels of protective compounds.
“The more colour, the more protective compounds it has,” he said.
2. Broccoli Sprouts and Microgreens
Dr Sethi also recommends Broccoli sprouts and microgreens, which are packed with sulforaphane, a compound known to activate the body’s detoxification and antioxidant systems.
According to him, these sprouts may contain 20 to 100 times more sulforaphane precursors than mature broccoli. Even small servings can offer health benefits.
3. Kiwi
Adding Kiwifruit to the diet may also support overall health. The fruit is rich in vitamin C, fibre and polyphenols, nutrients that contribute to antioxidant protection.
Research suggests that regular kiwi consumption may help improve DNA protection and increase antioxidant levels in the body. It also aids digestion and supports bowel regularity.
4. Green Tea
Another food recommended by Dr Sethi is Green tea, which contains EGCG (epigallocatechin gallate), a compound studied for its potential role in supporting tumour-suppressing pathways.
Population studies have linked regular green tea consumption with lower cancer risk. Dr Sethi noted that Matcha, a powdered form of green tea, contains an even higher concentration of these compounds.
5. Beans
Dr Sethi also advises increasing intake of Beans, mainly because of their high fibre content.
Half a cup of beans provides roughly 7–8 grams of fibre, while most adults require 25–38 grams daily. Diets rich in fibre have been linked to a lower risk of colorectal cancer.
“Feed your microbiome. Protect your colon,” Dr Sethi said.
Healthy Habits Matter More Than One “Superfood”
Dr Sethi stressed that cancer prevention does not depend on a single “superfood”. Instead, it comes down to consistent dietary patterns over time.
“Cancer prevention isn’t one superfood,” he said. “It’s daily patterns — more anti-inflammatory foods, more fibre and more consistency. Your plate shapes risk slowly, over time.”
Disclaimer:
This article provides general health information only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional for medical guidance.