Instead, overall patterns matter \u2014 reducing inflammation, maintaining a healthy weight<\/a> and limiting exposure to carcinogens, he noted.<\/p>\n Eating For Pleasure May Boost Health, Say Experts \u2014 Here Are 6 Foods To Try<\/strong><\/a><\/p>\n “This being said, science consistently points toward a predominantly plant-forward, fiber-rich diet,” Goy told Fox News Digital.<\/p>\n He recommends focusing on five key food groups<\/a>.<\/p>\n Read On The Fox News App<\/strong><\/a><\/p>\n See the list below.<\/p>\n A leading oncologist says a plant-forward, fiber-rich diet may help lower cancer risk over time.<\/p>\n (iStock)<\/p>\n The four most popular berries<\/a> \u2014 blueberries, strawberries, raspberries and blackberries \u2014 all have cancer-preventive properties, Goy said.<\/p>\n Viral Boiled Apple Tea Craze Promises Better Digestion, Glowing Skin; Experts Urge Caution<\/strong><\/a><\/p>\n The berries “are packed with anthocyanins, pigments with strong antioxidant activity,” he said.<\/p>\n Research suggests that phytochemicals in berries may help reduce DNA damage and support repair pathways.<\/p>\n “Research suggests berry phytochemicals may reduce DNA damage, lower chronic inflammation and support cellular repair pathways,” he added.<\/p>\n Whether you like to eat tomatoes raw<\/a> with salt or simmered into pasta sauce, this sun-ripened fruit is packed with nutrients.<\/p>\n Stop The Carb Overload: Experts Expose Hidden Reason Big Meals Backfire, How Protein Flips The Switch<\/strong><\/a><\/p>\n Tomatoes are the primary dietary source of lycopene, Goy said, a “carotenoid antioxidant associated in several studies with reduced prostate cancer<\/a> risk.”<\/p>\n Tomatoes are a primary source of lycopene, an antioxidant studied for its potential link to lower prostate cancer risk.<\/p>\n “Interestingly, data suggest that even cooked tomatoes are very beneficial,” he added.<\/p>\n Consumers have plenty of options when it comes to whole grains, Goy said \u2014 and each offers cancer-fighting benefits.<\/p>\n Test Yourself With Our Latest Lifestyle Quiz<\/strong><\/a><\/p>\n Whether it’s oats, brown rice, quinoa or whole-wheat toast, these grains “provide dietary fiber, which improves gut microbiome health, reduces colorectal cancer risk and supports metabolic and weight regulation,” he said.<\/p>\n Whole grains such as oats and brown rice provide fiber that supports gut health and may reduce colorectal cancer risk.<\/p>\n “Fiber is one of the most consistently supported dietary factors in cancer prevention<\/a>,” he added.<\/p>\n The most common cruciferous vegetables<\/a> \u2014 members of the Brassica family \u2014 include broccoli, cauliflower, Brussels sprouts, cabbage, kale and arugula.<\/p>\n Click Here To Sign Up For Our Lifestyle Newsletter<\/strong><\/a><\/p>\n The category also includes turnips, radishes, bok choy and collard greens, offering plenty of options for health-conscious consumers.<\/p>\n These vegetables are rich in fiber, vitamins, antioxidants and glucosinolates, Goy said.<\/p>\n Cruciferous vegetables like broccoli and Brussels sprouts contain compounds that may help detoxify carcinogens.<\/p>\n When chopped or lightly cooked, glucosinolates “convert into biologically active compounds like sulforaphane,” the doctor added.<\/p>\n “Laboratory and translational research suggest sulforaphane may help detoxify carcinogens, reduce oxidative stress and support DNA protection mechanisms,” Goy said.<\/p>\n If you’re using garlic or onions to prepare tomatoes or cruciferous vegetables, these alliums have cancer-preventive properties as well.<\/p>\n Garlic and onions release organosulfur compounds when chopped, which researchers have linked to digestive health benefits.<\/p>\n Garlic and onions “release organosulfur compounds when crushed or chopped,” Goy said.<\/p>\n Click Here For More Lifestyle Stories<\/strong><\/a><\/p>\n “Experimental data show these compounds may inhibit tumor cell growth, support detoxification pathways and be associated with lower rates of digestive cancers,<\/a>” he said.<\/p>\n Goy emphasized that consumers should feel empowered by the fact that biology responds to lifestyle<\/a> over time.<\/p>\n “Paying attention to food type is not as complicated as one thinks,” he said \u2014 noting that “there are hundreds of thousands of plants we can eat.”<\/p>\n “Paying attention to food type is not as complicated as one thinks,” said one expert (not pictured) \u2014 adding that “there are hundreds of thousands of plants we can eat.”<\/p>\n![\"Older](\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2026\/03\/7c2599fac945450710b3e304f7183fca.jpeg\"\/)
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