This article was provided by Tracy (Qiushi) Fan, MMN, RDN.

People often question which foods can reduce their risk of cancer and inflammation. Inflammation is the response of our immune system to an irritant. Chronic inflammation can last for several months to years. Research shows that inflammation is associated with the development of cancer. 

Many things can increase your risk of inflammation, including:

• Infection
• Obesity 
• Tobacco use
• Alcohol use
• Food choices 

Because of this link between inflammation and cancer, anti-inflammatory diets are often recommended for cancer prevention and management. 

How does diet affect my risk of inflammation and cancer?

The Mediterranean diet is considered an anti-inflammatory way of eating. Research shows that it can lower levels of inflammatory markers in blood tests. 

This Mediterranean diet includes eating a lot of: 

• Vegetables and fruits 
• Whole grains 
• Beans 
• Nuts and seeds
• Olive oil 

The Mediterranean diet also recommends limiting or avoiding processed foods. It uses cooking methods like braising and steaming rather than grilling and frying. 

No single food or nutrient will increase or decrease inflammation on its own. A lifelong healthy eating pattern will have a greater impact on cancer risk. Recommended serving sizes and recipes are available on the American Institute for Cancer Research (AICR) website. 

Inflammation-related nutrients: Should I take supplements? 

Research shows that foods high in fiber, vitamin C, vitamin E, selenium, magnesium, zinc and omega-3 fatty acids may reduce inflammation. However, there’s not enough evidence that taking supplements will reduce your cancer risk. The best way to get nutrients is through the foods you eat.

Foods to eat often: 

• Vegetables and fruits
• Beans, peas, lentils
• Nuts and seeds 
• Whole grains (rolled oats, quinoa, whole grain pasta and bread)
• Olive oil
• Seafood
• Eggs
• Chicken

Foods to eat in moderation:

• Red meat (no more than 18 oz per week of beef, pork, lamb) 
• Refined grains (white rice, white bread) 

Food to limit: 

• Sugar-sweetened beverages and desserts 
• Processed meats (salami, bologna, other salted or cured meats)
• Saturated fat (cream, butter, sauces and gravies)

Recommended cooking methods: 

• Boil 
• Steam
• Braise
• Stew
• Ferment
• Bake 
• Sauté/Stir-fry
• Marinate

Cooking methods to limit: 

• Deep-fry 
• Grill
• Smoke