How diet affects cancer risk: Latest scientific insights

Can Your Diet Influence Cancer Risk? Here’s What Recent Studies Say

The link between diet and cancer risk has long been studied, with growing evidence suggesting that what we eat plays a crucial role in either reducing or increasing cancer susceptibility. Recent research has provided more clarity on how specific foods and nutrients impact the risk of various cancers, particularly those affecting the gastrointestinal system.

Calcium-Rich Foods May Lower Colorectal Cancer Risk

A January 2025 study published in Nature Communications has reinforced the protective role of calcium-rich foods, including dairy products, against colorectal cancer. Researchers at the University of Oxford analyzed data from over 542,000 participants in the Million Women Study, revealing that those who regularly consumed cow’s milk, yogurt, and foods rich in calcium, riboflavin, magnesium, phosphorus, and potassium had a significantly lower risk of developing colorectal cancer.

The study noted that consuming an additional glass of milk daily (approximately 300 mg of calcium) correlated with a 17% reduction in colorectal cancer risk. Experts suggest that calcium binds with free bile acids in the gut, neutralizing their potentially harmful effects on the intestinal lining.

Fiber-Rich Diets: A Natural Shield Against Colorectal Cancer

A separate study published in Nature Metabolism in January 2025 has shed light on the protective mechanisms of fiber-rich diets. Foods like whole grains, vegetables, fruits, and nuts are known to benefit gut health, and this study revealed how gut bacteria break down dietary fiber to produce short-chain fatty acids (SCFAs) like propionate and butyrate.

These SCFAs influence gene expression in both healthy and cancerous colon cells, altering DNA packaging and potentially suppressing tumor growth. The findings suggest that high-fiber diets may help prevent colorectal cancer by modifying the activity of cancer-related genes at a molecular level.

Coffee Consumption and Reduced Risk of Head and Neck Cancer

Another compelling study, published in Cancer in December 2024, found that consuming four or more cups of caffeinated coffee daily is linked to a reduced risk of head and neck cancers, including mouth and oropharyngeal cancers. This study utilized pooled data from the International Head and Neck Cancer Epidemiology Consortium (INHANCE), which included 14 individual-level case-control studies.

Experts caution, however, that while coffee may have protective effects, the high quantity required for this benefit may not be suitable for everyone. Individuals sensitive to caffeine should balance their intake accordingly.

Key Takeaways for a Cancer-Preventive Diet

• Increase Calcium Intake: Incorporating dairy products and calcium-rich foods may help lower colorectal cancer risk.
• Eat More Fiber: Whole grains, vegetables, fruits, and nuts can enhance gut health and may protect against colorectal cancer.
• Moderate Coffee Consumption: While coffee may offer protective benefits against head and neck cancers, excessive intake isn’t necessary for general health.
• Limit Processed and Red Meats: These have been associated with increased cancer risk, particularly for colorectal and breast cancers.
• Adopt a Balanced Diet: The Mediterranean diet, rich in plant-based foods and healthy fats, is linked to lower cancer risk.

By making informed dietary choices, individuals may reduce their risk of developing various cancers while promoting overall well-being.