Eat to Beat Cancer: How Smart Food Choices Can Help Prevent and Fight Disease

El Paso, TX (KVIA-TV)-When it comes to reducing your risk of cancer, what you put on your plate matters. Jennifer Armendariz, an oncology nurse practitioner, says research continues to confirm that diet plays a crucial role in cancer prevention and even in supporting those battling the disease.

Here are key strategies and simple swaps to help you "eat to beat cancer."

Armendariz says load up on fiber. She says Fiber is a powerhouse for gut health, which in turn plays a significant role in cancer defense. She recommends 25-35 grams of fiber daily—think of it as about 8 heads of lettuce! Most people fall short, so focus on fiber-rich foods like whole grains, beans, fruits, and vegetables. If you struggle to meet your goals, fiber supplements can help fill the gap.

Smoothies are an easy way to add cancer-fighting ingredients to your diet. Try blending berries, leafy greens (like spinach), and other colorful fruits and vegetables. These ingredients provide antioxidants and boost your fiber intake. By cutting back on these, you can lower inflammation and reduce your risk of several types of cancer. Small changes can make a big difference.

Try these easy swaps this week:

• Choose berries instead of sugary snacks for a sweet treat packed with antioxidants.
• Add beans to meals for a source of plant-based protein.
• Increase your intake of fiber and healthy fats (like those found in nuts, seeds, and avocados).