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The authors of an umbrella review (one that combines the results of a large number of prospective studies) found that adhering to the dietary recommendations issued by the World Cancer Research Fund and the American Institute for Cancer Research in 2007 was associated with lower risk of all cancers. These recommendations include eating whole grains, vegetables, fruits, and beans and limiting ‘fast foods,’ red and processed meats, sugar sweetened beverages, and alcohol.
In this review, diets high in vegetables, fruits, and soybeans, as well as “prudent” diets (characterized by high consumption of vegetables, fruits, legumes, whole grains, and seafood) were also associated with lower risk of cancer, especially breast cancer. This general guidance is similar to the recommendations of the Dietary Guidelines for Americans, American Diabetes Association, and American Heart Association.
This type of study cannot prove cause and effect, nor can it factor in the potential effect of things like physical activity, but merging data from multiple studies provides stronger associations, and therefore a higher level of certainty.
Consuming a healthy dietary pattern is good for your heart, brain, and metabolic health. Lowering cancer risk looks likely to be another motivation for making these healthy changes.