My Top Foods and Practices to Conquer Cancer

Oct 20

ESTIMATED READ TIME: 15 MINUTES

If you zoom out on modern health, it’s hard to miss the pattern: ultra-processed diets, depleted soils, sedentary lifestyles, chronic stress—and rising rates of lifestyle-related diseases, including cancers.

As we share in The Biblio Diet, what we eat and how we steward the land that grows our food directly shape our healthspan. Your daily choices can fortify cellular defenses, sharpen immune surveillance, balance hormones, support metabolic resilience, and ultimately influence longevity.

The catch? In the U.S. (and much of the developed world), you often have to swim upstream to live a genuinely cancer-fighting lifestyle.

Consider this: the U.S. now sees about 2 million new cancer diagnoses and over 600,000 deaths each year, and the lifetime risk of cancer has now approached about 1 in 2 for men and 1 in 3 for women. Those numbers are sobering, but they’re not a verdict.

Below is a practical, Biblically inspired roadmap—one that includes nourishing foods, lifestyle habits, and kitchen strategies—to help stack the deck in your favor against the chronic diseases (like cancer) that are claiming so many lives.

What Really Shapes Cancer Risk

Cancer doesn’t come out of nowhere; it’s deeply tied to how we eat, live, and even how we care for the land and topsoil, which affects the nutrient density of our diets. Modern science continues to confirm what Scripture already pointed us toward: what we put in our bodies and how we steward creation has generational impacts.

Here are some of the biggest levers that can either raise or lower cancer risk:

Ultra-processed foods fuel disease:

A great deal of research shows that ultra-processed foods (UPFs) drive inflammation, insulin resistance, weight gain, and microbiome disruptions, each of which is linked with higher cancer risk. Crowd these out with whole, God-made foods and you're well on your way to protecting your long-term health.

Metabolic health is protection:

Stable blood sugar, a healthy body composition, and daily movement support immune function and reduce pro-growth signaling (insulin/IGF-1), which otherwise fuels tumor growth and accelerates cancer progression. By keeping insulin and IGF-1 in check, you help create an internal environment that is less favorable for abnormal cell growth and more supportive of repair, resilience, and long-term vitality.

Food quality flows from land quality:

The nutrition that your diet provides mirrors the health of the land it's grown on. Organic and regenerative foods help reduce pesticide residues, lower toxin exposure, and often raise phytonutrient density, meaning you obtain more protective compounds from every meal.

Your community and daily rhythms matter:

Community, purpose, and peace are not “soft” factors in the battle against cancer and other conditions. Stress can change the body in several ways that make cancer more likely.

As one study put it, "The path from stress towards cancer incidence consists of a biological pathway with endocrinology and immunology as well as stress-induced behavioral pathways, including smoking, alcoholism, sleep disruption, an unhealthy diet, and low physical activity together with the related phenomenon of obesity."

How to Build an Anti-Cancer Plate

Food is one of the most powerful levers you have when it comes to cancer prevention. Every bite can either feed inflammation and oxidative stress, or help repair DNA, calm the immune system, and fuel resilience. Here's what to prioritize:

1) Cruciferous Veggies & Color Plants

Cruciferous vegetables: Broccoli sprouts, broccoli, kale, cabbage, Brussels sprouts, arugula, and other crucifers are rich in sulforaphane and indole-3-carbinol, compounds that activate detox enzymes and support healthy hormone metabolism, especially estrogen.

Studies show these vegetables help reduce cancer risk. For example, a large prospective study found that women with higher intakes of crucifers had a significantly lower risk of breast cancer recurrence. Research also demonstrates that sulforaphane-rich broccoli sprouts boost detoxification of airborne carcinogens in exposed populations.

Ellagic Acid, Tannins & Healing Leaves: Another powerful group of cancer-fighting nutrients includes ellagic acid and tannins, found abundantly in berries (especially raspberries), walnuts, and healing leaves like green tea and soursop. These compounds stimulate apoptosis, the body’s natural mechanism for programmed cancer cell death, while also preventing DNA mutations and inhibiting tumor growth.

A 2022 review in Frontiers in Pharmacology found that ellagic acid exerts strong pro-apoptotic and anti-proliferative effects in breast, colon, and prostate cancer cell lines, primarily by modulating oxidative stress pathways.

Deeply colored produce: Berries, pomegranates, purple grapes, cherries, beets, carrots, tomatoes, and peppers are packed with anthocyanins, ellagic acid, lycopene, and quercetin, all of which combat oxidative stress and DNA damage.

For instance, a randomized trial concluded that higher berry consumption is linked with reduced risk of gastrointestinal cancers, while lycopene intake (especially from tomatoes) has been associated with decreased prostate cancer risk.

Edible seeds and berries with thick, astringent skins—including aronia berry, Indian chokeberry, and Brazilian blue grape—are exceptionally high in polyphenols and tannins that can help neutralize free radicals and protect cell membranes. Even sprouted apricot kernels and almonds with their skins (unblanched) deliver vitamin E, fiber, and bioactive compounds that support detoxification and hormonal balance.

Other lycopene-rich fruits, such as watermelon and pink grapefruit, also provide strong antioxidant activity that supports DNA repair and may reduce the risk of prostate and breast cancers.

How to use:

Make half your plate colorful plants. Add raw broccoli sprouts to smoothies, roast crucifers with olive oil, and pair tomato dishes with extra-virgin olive oil for better lycopene uptake. Seek out a variety of different berries, whether fresh or dried, and add them to smoothies, yogurt, or eat them as snacks.

2) Fiber & Fermentation

Fiber-rich foods: Beans, lentils, oats, flaxseed, chia, and vegetables feed beneficial gut bacteria that produce butyrate, a short-chain fatty acid shown to protect against colon cancer. One study found that higher fiber intake reduced colorectal cancer risk by about 30%.

Fermented foods: Sauerkraut, kimchi, kefir, and yogurt contain probiotics that help enhance microbiome balance, reduce inflammation, and improve immune surveillance. Researchers from Stanford found that 10 weeks of eating fermented foods increased microbiome diversity and reduced inflammatory markers.

How to use:

Aim for 25–35+ grams of fiber daily. Add beans or lentils to soups and salads, sprinkle flaxseed and berries on breakfast bowls, and enjoy a small serving of sauerkraut or kefir with meals.

3) Omega-3s & Healthy Fats

Omega-3-rich foods: Wild-caught salmon, sardines, anchovies, walnuts, and flaxseed reduce inflammation and regulate cell signaling pathways. A study showed women with higher omega-3 levels had significantly lower breast cancer risk.

Olive oil & avocados: Rich in monounsaturated fats and polyphenols that reduce oxidative stress and support heart and metabolic health. The JAMA trial demonstrated that a Mediterranean diet with extra-virgin olive oil lowered cancer incidence compared to a low-fat diet.

It's worth purchasing high-quality extra virgin olive oil (EVOO), which is rich in polyphenols (1,000 mg/kg or higher) and contains hydroxytyrosol, a potent antioxidant with strong anti-inflammatory and anti-cancer activity. Research has found that olive polyphenols reduce cancer cell proliferation and promote apoptosis, especially in colon and breast cancer models.

Equally powerful are olive leaves, which can be taken in extract form to obtain the same valuable compounds.

How to use:

Eat fatty fish 2–3 times per week, snack on walnuts, and use olive oil as your primary cooking and finishing fat.

Choose olive oils labeled with their polyphenol content—bitter-tasting varieties often indicate higher antioxidant potency. Use EVOO liberally in dressings, marinades, or for medium-heat cooking to amplify its protective effects.

4) Herbs, Spices & Leaves

Turmeric: Turmeric contains curcumin, a powerful anti-inflammatory that modulates multiple cancer-related pathways.

Garlic & onions: Sulfur compounds like allicin enhance detoxification enzymes and inhibit cancer cell growth. A cancer prevention research study found that garlic intake was linked to reduced colorectal cancer risk.

Soursop: One of the most promising healing leaves studied in recent years is soursop (Graviola), traditionally used as a medicinal tea. Modern studies show that extracts from soursop leaves exhibit selective cytotoxicity against cancer cells, in some cases outperforming certain chemotherapy agents in lab settings.

Soursop leaf extract has demonstrated significant inhibition of breast and liver cancer cell lines while sparing healthy cells, due to its unique compounds called acetogenins that disrupt the energy production of tumor cells.

How to use:

Cook with turmeric, garlic, and onions daily. You can also take turmeric and garlic in capsule form for even more concentrated dosages.

5) Plenty of Protein: Clean & Controlled

Wild and pasture-raised protein: Grass-fed beef, wild fish like salmon or sardines, and pasture-raised poultry provide essential amino acids, zinc, selenium, and B vitamins that support immunity and repair.

However, excess processed meats—such as hot dogs and cold cuts—are linked with higher cancer risk. The World Health Organization even classifies processed meats (but not red meat) as Group 1 carcinogens because they're associated with a greater all-cause mortality risk.

Wild sockeye salmon: This type of fish stands out for its deep red pigment, which comes from astaxanthin, a carotenoid that supports the formation of healthy cells and protects against oxidative DNA damage. Combined with omega-3 fatty acids (EPA and DHA), sockeye salmon supports anti-inflammatory signaling and healthy cell membranes.

How to use:

Choose quality over quantity. Prioritize wild, grass-fed, and pasture-raised proteins while keeping portions moderate. Pair meat with crucifers and herbs for synergy.

6) Cancer-Fighting Mushrooms

Mushrooms are not only flavorful—they’re some of the most potent anti-cancer foods on the planet. Many varieties contain unique compounds that modulate the immune system, reduce inflammation, and even slow the growth of abnormal cells.

For example, reishi, maitake, and shiitake mushrooms contain beta-glucans, special polysaccharides that stimulate immune cells like macrophages and natural killer (NK) cells, which are crucial for identifying and destroying abnormal or cancerous cells.

Turkey tail is rich in polysaccharopeptides (PSP and PSK), which have been studied for their ability to enhance immune therapy in cancer patients, while cordyceps mushrooms support mitochondrial energy and oxygen use, which may help reduce fatigue and improve resilience during illness.

Even common culinary mushrooms, like white button/cremini and portobello, contain conjugated linoleic acid (CLA) and antioxidants that help regulate estrogen metabolism and reduce the risk of hormone-related cancers such as breast cancer.

A 2021 meta-analysis even found that people who ate mushrooms daily had a 35% lower risk of developing cancer overall, with the greatest benefits seen for breast cancer. Mushrooms also provide selenium and ergothioneine, two rare antioxidants that protect against oxidative damage and DNA mutations.

How to use:

Incorporate a variety of mushrooms into your weekly meals. Add shiitake or maitake to stir-fries, soups, and omelets. Use reishi or turkey tail powders in teas or broths. Aim to rotate different types to take advantage of their diverse bioactive compounds.

Cancer-Fighting Lifestyle Practices Beyond the Plate

Food is foundational, but the way you live day-to-day can be just as powerful in shaping your cancer risk. These practices can help strengthen your immune defenses:

Fasting & Meal Timing

Intermittent fasting helps reset metabolism, improve insulin sensitivity, and may slow cancer cell growth, which is a topic that's still being researched, according to the National Cancer Institute.

Practice a 12–14-hour overnight fast most days.
Experiment with compressing eating into a 6 or 8-hour window a few days per week, or every day if you're able to.

Community, Purpose, and Stress Management

Research from the Blue Zones reveals that strong relationships, a sense of purpose, and stress relief are longevity superpowers. Chronic stress raises cortisol and inflammation, which can fuel cancer risk, while prayer, fellowship, and social connection all help build resilience.

Prioritize weekly fellowship and meals shared with loved ones.
Integrate prayer, journaling, meditation, or Scripture into your daily life as stress reset tools.
Volunteer or serve others, since purpose lowers stress at the cellular level.

Sleep & Circadian Rhythm

Disrupted circadian rhythms affect immune function and hormone balance. Poor sleep has been linked to increased cancer risk, and night-shift workers show a higher incidence of breast and colon cancers.

Aim for 7–9 hours of restorative sleep.
Keep a consistent sleep-wake schedule.
Dim lights/screens before bed to protect melatonin release.

Drinks That Help (and What to Skip)

What you drink daily can either support—or sabotage—your defenses. Hydration matters, of course, but the source matters too. Here are the top immune-supporting beverages to enjoy regularly:

Green tea/matcha: Rich in antioxidants called catechins (EGCG), shown to fight oxidative stress. Regular green tea consumption has been associated with lower overall cancer incidence in population studies of Japanese and Chinese adults, largely due to its catechins, like EGCG, that help block angiogenesis and tumor invasion.

Herbal infusions: Ginger, hibiscus, peppermint, and rosemary provide anti-inflammatory and antioxidant support.

Tart/sour juices (small amounts): Pomegranate and tart cherry deliver a punch of polyphenols without sugar overload.

Avoid or limit:

Sugary drinks, alcohol (net negative), and artificial sweeteners that disrupt the gut and microbiome.

According to the World Cancer Research Fund, high consumption of sugar-sweetened drinks is linked to an increased risk of several types of cancer, including colorectal, breast, endometrial, and kidney cancers, and potentially oral cancer and liver cancer. This is because sugar may directly fuel tumor growth and metastasis, and contributes to obesity, which is tied to higher cancer risk.

Cooking Methods that Care for You

How you cook is an overlooked factor in a healthy diet. Certain cooking techniques create harmful compounds, while others protect delicate and valuable nutrients.

Go gentle: Bake, steam, braise, or sauté at moderate temps. Avoid frequent charring (reduces HCAs/PAHs linked to cancer).

Marinate meats: Olive oil, lemon, garlic, rosemary, and thyme reduce carcinogen formation on the grill.

Reheat smart: Use glass, stainless steel, or ceramic over plastics; keep oils below their smoke points. EVOO for medium heat; ghee or avocado oil for higher heat.

Metabolic & Hormonal Supports

Keeping blood sugar stable and hormones balanced creates an internal environment less hospitable to cancer growth. Try these strategies to keep your metabolism running smoothly:

Meal order for blood sugar balancer & fullness: First eat protein → then healthy fats → then fiber-rich veggies → then starch/fruit last to blunt glucose spikes.

Strength + steps: Aim for 2–3 sessions of resistance training per week plus brisk walking daily. Muscle is metabolic armor, so use it so you don't lose it.

Vitamin D & sun: Optimize your vitamin D levels (work with your provider) to support immune function, and pair it with magnesium-rich foods like leafy greens, avocado, and raw milk for balance and nervous system support.

Stress care: Prayer, breathwork, and Scripture reading can help lower cortisol and inflammation.

Targeted Supplements (Food First, Then Consider)

Food should come first, but certain supplements can offer extra protection for overall immune defenses:

Vitamin D3 + K2

Vitamin D3 helps regulate immune function and cell growth, and low levels are linked with higher cancer risk in some cases. Pairing it with vitamin K2 further improves calcium metabolism, which supports bone and cardiovascular health while preventing calcification in the wrong places.

Omega-3s

Found in fish oil or algae, omega-3 fatty acids (EPA and DHA) reduce inflammation, improve cell membrane health, and may help lower the risk of cancers linked to chronic inflammation. They’re especially important if you don’t eat fatty fish regularly.

Curcumin, Green Tea Extract, Quercetin, Sulforaphane

These concentrated plant compounds are powerful antioxidants that support detoxification, reduce oxidative stress, and influence signaling pathways tied to inflammation and abnormal cell growth. For example, sulforaphane (from broccoli sprouts) boosts detox enzymes, while curcumin helps downregulate pro-inflammatory cytokines.

SBO Probiotics

Soil-based probiotics and other beneficial strains help maintain a healthy gut microbiome, which is directly tied to immune function and inflammation control. They also crowd out harmful microbes and improve resilience against toxins.

(Always consult your provider, especially if you have a diagnosis or take medications.)

Environmental Detox (Temple Stewardship)

Your home environment can make a big difference in your overall health, since chemicals and toxins found in cleaning products, fragrances, and detergents can undermine your body’s defenses. Here's what I suggest:

Filter your drinking water, use HEPA filters in bedrooms, fix broken leaks, and keep humidity below 50% to defend against dangerous mold.

Minimize BPA plastics and products with phthalates; choose glass and stainless steel over plastics.

Opt for low-toxin cleaners and personal care products; choose organic products made without harsh chemicals, dyes, and fake fragrances.

A Sample “Biblio Anti-Cancer Day”

Here’s what a practical day of cancer-fighting, Biblically aligned living looks like:

Morning: Water + lemon, prayer/journaling, 10–15 minutes of morning light, 30 minutes of movement.
Breakfast: Pasture-raised eggs with turmeric-garlic greens + avocado; green tea.
Lunch: Cruciferous salad (arugula, sprouts, onions, berries, walnuts) with wild salmon and EVOO-lemon dressing; sauerkraut.
Snack: Kefir with cinnamon + flax, or shiitake soup.
Dinner: Grass-fed beef or lentil-mushroom bolognese over spaghetti squash, plus roasted Brussels sprouts.
Evening: Ginger-hibiscus tea, Scripture, gratitude, possibly a walk, no screens.

Final Thoughts on How to Naturally Fight Cancer

Cancer may be one of today’s most sobering health challenges, but it isn’t only a matter of genetics or fate. The evidence is clear: the daily choices you make—what you eat, how you move, how you rest and connect, and the way you handle stress—can shift the odds dramatically.

You don’t need to overhaul your life overnight. Start small by filling half your plate with colorful plants, swap one processed snack for real food, take a 10-minute walk after dinner, or create an evening rhythm of prayer and screen-free rest. Over time, these habits compound into resilience.

As Paul reminds us, “Do you not know that your bodies are temples of the Holy Spirit?” (1 Corinthians 6:19). Caring for your body through God-made foods and faithful rhythms is an act of worship, a way of honoring the life and mission He’s entrusted to you.

References:

https://www.wcrf.org/preventing-cancer/topics/sugar-and-cancer/

https://www.cancer.org/content/dam/cancer-org/research/cancer-facts-and-statistics/annual-cancer-facts-and-figures/2025/2025-cancer-facts-and-figures-acs.pdf

https://pmc.ncbi.nlm.nih.gov/articles/PMC10663139

https://www.mdpi.com/1718-7729/31/2/75

https://pubmed.ncbi.nlm.nih.gov/35352705/

https://www.sciencedirect.com/science/article/pii/S0960977612001646

https://publichealth.jhu.edu/2014/broccoli-sprout-beverage-enhances-detoxification-of-air-pollutants-in-clinical-trial-in-china

https://www.sciencedirect.com/science/article/pii/S0955286325000695

https://pmc.ncbi.nlm.nih.gov/articles/PMC9741066/

https://pmc.ncbi.nlm.nih.gov/articles/PMC11436608/

https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation.html