Diet and breast cancer.

What is the link?

Ariel view of table with multiple bowls of food

Can what you eat reduce your breast cancer risk? 

Research suggests that what you eat can influence breast cancer risk over time. Some foods and eating habits may help reduce your risk, while others may increase it. Although some risk factors for breast cancer can’t be changed, diet is one area where people can make changes to support their long-term health.  

There is no single food or diet that can prevent breast cancer, but evidence shows that eating a balanced diet rich in whole, minimally processed foods can support overall health and may help reduce your risk. Diet also plays an important role in maintaining a healthy body weight, which is a key factor in breast cancer risk – particularly after menopause. 

Tips to help improve your diet.

The way you eat day-to-day is much more important than any individual food.

Focus on getting a wide variety of plant foods, including fruit, vegetables, whole grains, pulses, nuts and seeds.

Eating a balanced, healthy diet can reduce your risk of breast cancer and look after your overall health.

Eat plenty of vegetables and fruit 

Studies show that diets high in fruit and vegetables, particularly those which are non-starchy or high in carotenoids (see below), can reduce the risk of breast cancer. Aim for at least 5 portions per day, with a particular focus on these categories. Fruit and vegetables provide fibre, antioxidants and plant nutrients that may reduce damage to cells and support DNA repair. 

Examples of fruits and vegetables high in carotenoids or that are non-starchy.

Fill up on fibre

Fibre is a type of complex carbohydrate found in plants and fungi. Fibre influences digestion and shows protective effects against a wide range of diseases. Higher fibre intake has been consistently linked to lower breast cancer risk; this may be because fibre improves your sensitivity to insulin and helps regulate your hormones, like oestrogen. To increase your fibre intake, focus on: 

Read our fibre page for more details.

Choose healthier fats.

Evidence on fats and breast cancer risk is varied. However, some studies show that trans fats are associated with a higher risk, whilst unsaturated fats are associated with a lower risk.  

Unsaturated fats may help reduce inflammation and support a healthy metabolism. Limiting saturated and trans fats while favouring foods high in unsaturated fats, especially sources of omega-3, is advisable for better health and may also support breast cancer risk reduction. To do this, aim to incorporate:  

…whilst limiting foods high in saturated and trans fats, such as: 

Limit processed meat.

Studies suggest that eating a high amount of processed meat is associated with a slightly increased risk of breast cancer. There is also some evidence that eating a lot of red meat may slightly increase your risk. Try to cut back on: 

…and aim to eat no more than 350-500g red meat per week. 

Eat fewer ultra-processed foods.

Eating a lot of ultra-processed foods (UPFs) has been linked with an increased risk of breast cancer. These foods are often high in calories, sugar, and unhealthy fats and may contribute to weight gain. To eat fewer UPFs, try to reduce foods such as: 

Diets high in UPFs have been linked to several health issues, including weight gain and obesity. These are known risk factors for breast cancer in men and post-menopausal women.

Studies suggest that eating more UPFs may be directly linked to a higher risk of breast cancer. However, further research is needed.

Download our seasonal calendar to help you.

Try plant-based meals 

Whole plant foods are generally rich in fibre, phytonutrients, and unsaturated fats, and are low in saturated fat and calories. Evidence suggests that healthy plant-based diets (or diets containing a wide variety of whole plant foods) are associated with a lower risk of breast cancer, especially after menopause. To increase the number of plants you eat, try to eat more of these foods across the week: 

Include foods high in calcium 

Research shows that people who eat more calcium are at a slightly lower risk of breast cancer. One study found that regularly eating yoghurt and cottage/ricotta cheese was associated with a reduced risk of ER-negative breast cancer, though the exact reason for this is not fully understood. High-calcium foods include:  

Preparing a healthy meal.

Soy foods are safe to eat.

Soy-based foods, like tofu, contain natural plant compounds called isoflavones, which may have mild hormone-regulating effects. Because of this, earlier studies investigated soy foods as a potential risk factor for breast cancer. However, more recent research suggests that eating soy may be linked to slightly lower breast cancer risk. This is because soy interacts with a type of oestrogen receptor which helps to suppress carcinogenic activity. If you want to include more soy foods in your diet, consider adding: 

Don’t rely on supplements.

Studies suggest that getting enough of certain nutrients, such as vitamin D, folate (vitamin B9), and vitamin B6, may be associated with a modestly lower risk of breast cancer. However, research does not currently support taking vitamin or mineral supplements specifically to prevent breast cancer. Try to ensure you get enough of these nutrients through a varied and balanced diet. 

For information on vitamin D supplements, see our vitamin D page. 

The World Cancer Research Fund recommends meeting nutrient needs through a balanced, varied diet and does not recommend the use of supplements for cancer prevention.

Regular eating habits 

Research shows that your regular eating habits have a greater impact on breast cancer risk than any individual food. Both the Mediterranean diet and plant-based diets – which focus on whole, minimally processed foods, a low meat intake, and a variety of plant foods – have been linked to a modest reduction in breast cancer risk.  

In contrast, diets high in processed meats, ultra-processed foods, and trans or saturated fats have been linked to increased breast cancer risk. Importantly, there is no single food or “perfect” diet for breast cancer prevention but eating a well-balanced diet will support your general health and may help to reduce risk.  

Start your prevention journey today.

Take one of these simple steps today to improve your diet:

Remember, every small change you make adds up over time. 

Disclaimer:

The information has been written for members of the UK public. If you have been diagnosed with breast cancer, before changing any aspect of your diet, please consult a medical professional. 

Breast Cancer UK is a breast cancer prevention charity and is unable to offer specific advice about the diagnosis or treatment of breast cancer. If you are worried about any symptoms, please consult your doctor. 

Further reading

For more details and references, please see our Diet and Breast Cancer risk science review. 

Last review: June-26 | Next review: June-29

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