39 delicious foods that are linked to a lower risk of cancer

• Some cancers are determined by genetics and can't be avoided. But nearly half of all cancer diagnoses are linked to preventable lifestyle factors.
• Scientists are still figuring out how cancer works, but compelling evidence suggests that eating certain foods can reduce your risk of getting cancer.
• From carotenoid-rich greens like spinach and kale to fibrous foods like lentils, here's a list of items to incorporate into your diet.

Scientists haven't yet found a cure for cancer. But what they have discovered after decades of research is that there are certain behaviors, foods, and lifestyle choices we can make that either increase or decrease our odds of developing cancer.

Nearly half of all cancer diagnoses are preventable, and can be avoided if we make sure not to smoke, get enough exercise, maintain a healthy weight, and eat right.

Here are 39 of the top foods that science suggests can help you boost your chances of staying cancer-free. 

Fiber is a miracle worker in the body, but not for the reason you might think.

People often joke about fiber's magical ability to keep things (ahem) moving, but ingestable roughage does much more than relieve constipation. 

A February 2019 study of more than 125,000 Americans reinforced what health experts have been saying for years: Fiber helps the body stay cancer-free. After more than 24 years of study, these researchers found that people who consistently ate a fiber-rich diet were less likely to develop liver cancer.

Fiber eaters are also less likely to develop Type 2 diabetes and obesity, most likely because fiber keeps our gut microbiome healthy. 

Some overlooked fiber-rich foods include raspberries, peas, barley, lentils, and chia seeds.

In general, whole grains, nuts, and beans all have a decent dose of fiber. 

If you want to get dietary fiber from bread or pasta, make sure to choose whole grains, not the refined or processed stuff.

Studies suggest that people who eat more whole foods, including whole grains, are more likely to live longer, cancer-free lives than people who rely on processed foods for sustenance.

Look for breads and pastas that are labeled "100% whole wheat" or "100% whole grain." Remember, wheat flour is only about 25% whole wheat. You can also try incorporating more barley, quinoa, Ethiopian teff, or wild rice into your meals.

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