How a vegan diet can help prevent and manage cancer, and the foods to focus on

The benefits of a vegan diet are well documented. From promoting a healthy weight and reducing our risk of heart disease and type 2 diabetes, to improving gut health and lowering blood pressure, countless studies have found good reason to consume more plant foods such as fruits, vegetables, whole grains, legumes, nuts and seeds.

One of the strongest reasons to switch to a plant-based diet is cancer prevention.

A study published in 2023 in the journal Nutrients suggests that the phytochemicals in plant foods help to inhibit cancer growth. Examples of phytochemicals include sulforaphane, found in cruciferous vegetables like broccoli, kale, bok choy and cabbage; and carotenoids, found in carrots, tomatoes and squash.

“Phytochemicals are found only in plants. These compounds fight harmful cell growth and reduce the risk of many types of cancer,” says Noah Praamsma, a dietitian at the Physicians Committee for Responsible Medicine, a non-profit health organisation based in Washington.

“They often do this by acting as antioxidants – compounds that stop harmful molecules, known as free radicals, from damaging DNA and other parts of your cells.”