Top oncologist shares 5 foods that can help starve cancer and lower risk

What if fighting cancer could start with the food on your plate? Research shows that certain everyday foods can help protect cells and reduce cancer risk. In a recent episode of Mel Robbins podcast, board‑certified oncologist at Mayo Clinic, Dr. Dawn Mussallem, revealed five everyday foods that can help starve cancer and reduce its risk. Drawing on decades of clinical experience and cutting-edge research, she emphasizes how simple dietary changes can exert a powerful, protective effect at the cellular level.

According to Dr. Mussallem, these foods don’t just nourish, they send “molecular signals” that modulate gene activity, strengthen the body’s detox pathways, and suppress inflammation. What’s striking is that even modest, consistent consumption of these items can deliver meaningful benefits.

Below are top 5 foods that starve cancer, according to top oncologist.

Dr. Dawn Mussallem highlights that berries are one of the easiest ways to start a cancer-protective diet. Berries, such as strawberries, blueberries, and blackberries, are nutritional powerhouses, rich in anthocyanins, the phytonutrients that give them their vibrant color. These compounds act as powerful antioxidants, protecting cells from DNA damage and oxidative stress, which are key contributors to cancer development.
Dr. Mussallem adds, “A lot of people worry about the cost, especially for fresh berries. My advice: buy frozen wild berries. They retain their nutrients, don’t need to be organic, and are an easy way to get a cup a day...

Dr. Dawn Mussallem calls purple sweet potatoes her favorite food and emphasizes their unique ability to modulate gene activity. “They can turn off genes that promote cancer and turn on tumor-suppressor genes — it’s like giving your body a natural switch to fight disease,” she explains.

Purple sweet potatoes are nutritional powerhouses, and as studies suggest, they are loaded with anthocyanins, the same potent phytonutrients found in berries, but in even higher concentrations. These compounds act as strong antioxidants, helping protect cells from DNA damage and oxidative stress, which are major triggers for cancer development.

The oncologist also points out that these tubers are a staple in the “blue zones”, regions of the world where people live the longest with low levels of chronic disease. Dr. Mussallem recommends a simple approach: steam, bake, or lightly roast them to enjoy their natural sweetness while maximizing their anti-cancer benefits.

Dr. Dawn Mussallem emphasizes their power: “When it comes to breast cancer, these vegetables help convert estrogen into a less proliferative form. They can also activate tumor-suppressor genes, which act as brakes on cancer growth.”

​Studies support their protective effect. Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and arugula are among the most potent cancer-fighting foods. A meta-analysis of cruciferous vegetable intake found that higher consumption was linked to a reduced risk of hormone-related cancers, including breast and prostate cancer.


Dr. Mussallem recommends eating some of these vegetables raw before cooking to preserve the enzyme myrosinase, which enhances the absorption of their beneficial compounds. For those who prefer cooked vegetables, she suggests adding a sprinkle of dry mustard seed to help maximize phytonutrient absorption.

Dr. Dawn Mussallem explains, “Fiber is magic. It helps reduce the risk of cancer and other chronic diseases. By including beans and legumes in meals, you’re not just getting protein, you’re feeding your body fiber that can literally help fight disease.”
Beans and legumes, including black beans, lentils, and edamame, are nutritional powerhouses rich in plant protein and fiber. A recent review including over 17 million person-years of data concluded that higher fiber intake is associated with a 22% reduction in overall cancer risk, and beans contribute significantly to this protective effect.
Edamame, in particular, has been shown to be protective against breast cancer. Dr. Mussallem highlights the common myth that soy increases cancer risk, explaining, “Human studies show that moderate consumption of soy, like edamame, can actually reduce breast cancer recurrence and is safe for survivors.
Incorporating beans and legumes into the daily diet, from soups and salads to stir-fries and breakfast bowls, is an easy, affordable, and effective way to lower cancer risk naturally.

Dr. Dawn Mussallem highlights its unique benefits: “Kiwi not only aids digestion and regularity, but at the cellular level, it helps reduce oxidative stress, one of the main triggers for DNA damage and cancer development.
Eating kiwi can help the body repair DNA and maintain healthy cellular function.” She recommends consuming kiwi with the skin to maximize fiber and nutrient intake.
Kiwi is a small but mighty fruit, packed with vitamin C, fiber, and phytonutrients. Research shows that the antioxidants in kiwi can help neutralize free radicals, reduce inflammation, and support immune function, all of which contribute to cancer prevention.
Dr. Mussallem recommends consuming kiwi with the skin to maximize fiber and nutrient intake. Adding kiwi to diet is simple. It can be eaten fresh, in smoothies, or paired with other fruits. ...

Dr. Mussallem’s guidance shows that simple, everyday foods can have profound effects at the cellular level, helping reduce oxidative stress, support tumor-suppressor genes, and improve overall health. Clinical studies confirm that regular intake of berries, purple sweet potatoes, cruciferous vegetables, beans, legumes, and kiwi can lower cancer risk and support survivorship. While diet alone cannot guarantee prevention, combining these nutrient-dense foods with a healthy lifestyle gives the body powerful tools to maintain cellular health and reduce disease risk. Even small, consistent changes can provide meaningful benefits over time.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. The foods mentioned are supported by research and expert guidance but cannot guarantee cancer prevention or cure.

This is for informational purposes only.