5 Foods that lower Breast Cancer Risk

There has been an alarming rise in breast cancer in women under the age of 50. Studies show the incidence is rising by 1.4% per year, 2.2% for those in their 20's. Can we change this trajectory?

1 in 8 women will face a breast cancer diagnosis in their lifetime, a staggering reminder of how close this disease hits home. Of particular concern are recent studies showing that more and more younger women are being affected. A similar trend is emerging with colorectal cancer, where 20% of diagnoses are being made in those under the age of 55. As a doctor and a mother, witnessing this alarming rise is both heart-breaking and terrifying.

October is Breast Cancer Awareness Month, and I want to take this moment to highlight science-backed strategies that can help lower our risk. In today’s world, with wellness advice coming from every direction, it’s easy to feel like we need to do all the things to stay healthy. So when a diagnosis comes despite all your efforts, it’s natural to question if you did something wrong. But please know this: it’s not your fault. Breast cancer doesn’t follow any rules, no matter how well we try to care for ourselves.

If you’re facing this diagnosis, you’re not alone. My goal is to create a space here where we can come together, share tips, and support each other on our wellness journey WITHOUT the fear-inducing, polarizing content on social media - Let’s face life’s challenges together with compassion, strength, and science guiding the way.

Remember, we have a community chat available if you require additional support ❤️

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Top foods that have been scientifically studied for their potential to reduce breast cancer risk:

All the information here is for general education only and not medical advice. If you have medical conditions, please check with your doctor and follow their medical advice before making any changes to your lifestyle or medications.

1. Soy 🥛- debunking myths

Perhaps the most misunderstood food on the planet, thanks to misinformation perpetuated by the internet by people who have not looked at the totality of the research.

Soy has been demonized based on poor-quality 🐀 rat studies. So, I want to spend a bit of time sharing the research on humans…

Studies have shown that women in some Asian countries are up to three times less likely to develop breast cancer than women in North America.¹ Importantly, this lower risk isn’t purely genetic. Studies have shown that when Asian women move to the West, their risk increases significantly.

In fact, Asian-American women born in the West have a 60% higher breast cancer risk than those born in the East.² This suggests that environmental factors, like diet, play a major role, and soy may be one of the protective elements in traditional diets, though other factors could contribute as well.

Yes, soy contains phytoestrogens. Many people assume these compounds act like human estrogen and could promote breast cancer growth.

In reality, phytoestrogens behave very differently in the body. They are much weaker than natural estrogen, and if you’re concerned about estrogen, keep in mind that animal products like dairy contain far more biologically potent estrogen similar to our own.

Here’s the crucial point you should know: there are two types of estrogen receptors—alpha and beta. While the natural estrogen in our bodies and synthetic estrogens (like those in birth control pills) prefer the alpha receptors, which can promote tumor growth in breast tissue, soy’s phytoestrogens prefer beta receptors. These beta receptors have the opposite effect—anti-estrogenic and anti-growth - so phytoestrogens in soy may help reduce breast cancer risk.

The Shanghai Women’s Health Study followed 73,000 women for about 7 years and found that soy intake, particularly during childhood and adolescence, was associated with a 40% lower risk of breast cancer.³ Even when consumed primarily in adulthood, soy provided a 25% reduction in risk. These human studies highlight the potential protective effects of soy, especially when consumed early in life.

This study⁴ published in the journal Cancer, showed that higher soy consumption in women with hormone-negative cancer was associated with a lower all-cause mortality rate (death from any cause), and this one⁵ suggested that soy is associated with a lower breast cancer recurrence and concluded:

“Clinical trials consistently show that isoflavone intake does not adversely affect markers of breast cancer risk, including mammographic density and cell proliferation. Furthermore, prospective epidemiologic studies involving over 11,000 women from the USA and China show that postdiagnosis soy intake statistically significantly reduces recurrence and improves survival.”

There’s a caveat to soy’s benefits. Our gut bacteria play a key role in converting isoflavones in soy into active, beneficial compounds like daidzein. Interestingly, populations that have traditionally consumed more soy tend to have a higher ratio of these beneficial gut bugs, making them more effective at this conversion.

So, does this mean that by increasing soy intake here in the West, we could also increase the gut bacteria responsible for this transformation? It’s possible, but we need more research to fully understand this relationship.

So here’s a summary of my take on soy:

• Soy should not be feared unless you have an allergy or intolerance - but please do buy organic because pesticides ARE associated with increased cancer risks, and soy is a heavily sprayed crop.

• Soy intake, particularly during puberty, may play a preventative role, but is beneficial at any age. If you’ve been diagnosed with breast cancer, soy may still be beneficial - but because it can interfere with some medications, and everyone is different, it’s a good idea to talk to your oncologist about it.

2. Mushrooms 🍄

Numerous studies have shown that people who consume higher amounts of mushrooms have a lower risk of cancer.

This study out of Penn State on 19,500 cancer patients showed that consumption of 18g (about 1/4 cup) of ANY variety of mushrooms a day was associated with a 45% lower risk of cancer compared to those who did not.⁶

Zooming into breast cancer, this meta-analysis found that women who ate the most mushrooms had a 65% lower risk of developing breast cancer than those who ate the least.⁷ This finding was stronger for premenopausal women.

I love it sautéed with olive oil and some garlic 🤤, but if you don’t like the texture or taste of mushrooms, there are mushroom supplements on the market now, although I cannot vouch for any in particular as they are not backed by clinical studies (yet). Whole, real foods always trump ANY supplements, but if I find any I like in the future, I’ll be sure to share with you here.

3. Cruciferous vegetables 🥦

If you’ve been here for a minute, you’ll know my love for cruciferous vegetables, not only for their cancer-risk-reducing properties⁸ but also for their anti-inflammatory⁹ and liver detoxification supporting properties¹⁰. I really believe cruciferous vegetables are the modern-day antidote to the toxic world that we live in.

Here are my favorites:

1. Broccoli paired with broccoli sprouts or a raw cruciferous like daikon - I will try to get a serving of broccoli, and if not broccoli, then broccoli sprouts, into my diet every single day. Two tips to get the MOST beneficial compounds out of your broccoli:

• Cut your broccoli and leave it for 15 minutes before cooking.

• Pair your cooked broccoli with a raw cruciferous like daikon radish.

This is because cooking destroys the enzyme that is needed to create sulforaphane (the beneficial compound) in broccoli.

P.S. If you haven’t tried sprouting your own broccoli sprouts yet, then you’re really missing out! Make sure to check out my article below to find out more!

When I’m travelling and cannot get my cruciferous veggies in, I take these (up to 30% off).

BEST detox and anti-inflammatory food - Broccoli Sprouts

2. Daikon - which has come into season. I always meal prep a daikon carrot salad and keep it in the fridge so I can add 1-2 tablespoons to a meal every day, usually pairing it with another cooked cruciferous like broccoli and bok choi. I grate it with some carrots and then mix it with some soy sauce, sesame oil, maple syrup, apple cider vinegar, and chopped cilantro (let me know in the comments section if you want me to write up my recipe, and I’ll post it).

3. Bok Choi - This is delicious stir-fried with shiitake mushrooms and garlic.

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4. Flax seeds

This is another food with much misinformation because of the 'phytoestrogen’ content.

Flax seeds are omega-3 rich, full of fiber, and several studies¹¹ have found that flax seed consumption is associated with a lower risk of breast cancer.

Tip: Buy whole, organic flax seeds (because glyphosate is often sprayed on this crop to desiccate it at harvest), and grind it yourself in a coffee grinder because pre-ground flax seeds in stores are often oxidized. I do this once a week, store the ground flax in my refrigerator, and sprinkle 2 tbsp into my morning oatmeal every day.

5. Beans

Beans are a powerhouse food, especially when it comes to cancer prevention and overall longevity. If there’s one thing that unites the diets of the Blue Zones—regions known for the longest-living populations on Earth—it’s their regular consumption of beans.

Packed with protein, fiber, and essential minerals, beans have been linked to a variety of health benefits, including a lower risk of breast cancer. This study¹² showed that those who consumed the most beans had a 20% lower risk of breast cancer.

Similarly, this¹³ study on 650 women showed that those who ate the most beans had a 28% lower risk of breast cancer compared to women who had a low intake of beans.

If you experience bloating from beans, here are two possible reasons:

1. Your gut microbiome isn't used to the high fiber content. Gradually increasing your intake, starting with 1 tablespoon at a time, can help your gut adjust.

2. Gut dysbiosis or other gut conditions may be contributing. In this case, working with a healthcare professional to optimize your gut health can be helpful.

There are other foods I can’t fit in, like:

• Green tea/matcha🍵 - I love my matcha and look for 3rd party tested ones due to heavy metal contamination in tea

• Herbs/spices 🧄 like garlic, turmeric 🫚

• Berries 🍓

Suffice it to say, the more plants you can incorporate into your diet - the better.

up to 15% off my favorite Matcha from Pique Life

Foods to AVOID for breast cancer

While nothing needs to be entirely off-limits, certain foods have been shown to increase the risk of cancer if consumed regularly. Here's what to be mindful of:

• Alcohol: Even though it’s tough to hear, especially around the holidays, alcohol is a known risk factor for breast cancer. Opt for mocktails or sparkling water instead.

• Processed meats & grilled/charred meat: Smoked, cured, and processed meats are classified as Class 1 carcinogens by the WHO, meaning they are highly linked to cancer. When meats are grilled, smoked, or barbecued, harmful compounds such as polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs) are formed, both of which have been shown to increase cancer risk. This study¹⁴ showed that postmenopausal women who consumed high amounts of grilled, smoked, or barbecued meats over their lifetime had a modest increased risk in breast cancer. However, if they ALSO had a low intake of fruits and vegetables too, they had a 74% increased risk of breast cancer compared to those who consumed low amounts of grilled or smoked meat.

  So, if you do enjoy grilled or smoked meats, make sure to pair them with antioxidant-rich foods like broccoli or other cruciferous vegetables to help mitigate some of the risk.

• Excess refined sugar and fast food¹⁵: A diet high in processed foods and sugars can contribute to inflammation and raise the risk of various health issues, including cancer.

Now if this one thing were a drug… it would make billions

What am I talking about?

EXERCISE 🏋🏻‍♀️ 🏃‍♀️🏊🏻

This quote from the National Cancer Institute summarizes just how powerful exercise can be:

“Many studies have shown that physically active women have a lower risk of breast cancer than inactive women. In a 2016 meta-analysis that included 38 cohort studies, the most physically active women had a 12–21% lower risk of breast cancer than those who were least physically active.”¹⁶

Physical activity has been associated with similar reductions in the risk of breast cancer among both premenopausal and postmenopausal women.¹⁷¹⁸ Women who increase their physical activity after menopause may also have a lower risk of breast cancer than women who do not.¹⁹²⁰

Exercise is not only important for cancer prevention; it is important for cognitive health, mental well-being, and heart health and keeps us metabolically healthy in the peri- and menopause.

Reduce your exposure to Endocrine Disrupters

No discussion of breast cancer prevention would be complete without addressing the everyday toxins we encounter. Chemicals like BPA, PCBs, and PFAs have been linked to increased breast cancer risk. These chemicals disrupt the endocrine system, which regulates hormones—making them especially harmful.

First things to prioritize:

• Filter your water to remove harmful contaminants. You can find all of my preferred water filters here.

• Filter your air to avoid inhaling toxins. I love having the Air Doctor in my home, and you can get $300 off when you purchase using this link.

• Be mindful of personal care products and choose options free of harmful chemicals. To see what I use, click here.

• Avoid plastic, especially when it comes to food storage and heating. Here is the link to my collection of eco swap items.

Get $300 off Air Doctor purifier here

What we put on our plate - and even on our body - matters more than we might think.

The best part? You don’t have to overhaul everything at once. Remember, it’s not all or nothing. If you’re feeling overwhelmed by all the information out there, just pick one tip from this article and start with that. Maybe it’s adding 1 extra cup of cruciferous vegetables to your dinner every day, or swapping processed meats for tofu. Once that feels easy, come back and try something else.

Health isn’t built in a day, and just by being aware of what you can do, you’re already ahead of the curve. Small, sustainable changes add up over time - you got this.

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