Growing up in Scotland, Nigel Brockton dreamt of becoming a marine biologist. However, after facing a rare and deadly cancer twice before completing his college education, he redirected his career toward cancer research, determined to help others reduce their risk of the disease.
In the early 1990s, Brockton was ahead of his time. During that period, many people believed cancer was primarily a result of inherited genes and bad luck, akin to being struck by lightning. Today, research indicates a different narrative: approximately 40% of all cancers can be prevented by addressing specific risk factors, particularly through lifestyle changes.
Nutrition plays a pivotal role in this equation. As a cancer epidemiologist for the nonprofit American Institute for Cancer Research, Brockton, along with other scientists, has been investigating the connections between unhealthy diets and increased cancer risk, as well as the potential benefits of nutritious alternatives. Alarmingly, cancer rates are rising among Americans under 50, underscoring the urgency of the issue. “By eating more of the good stuff, we have less of the bad,” Brockton stated. “We can start to turn the tide.”
When Brockton began his career, researchers were in search of a “magic bullet” – specific foods that could prevent cells from becoming cancerous. Now, Brockton explains, the focus has shifted to dietary patterns. “It’s much more important than individual foods,” he said, emphasizing that the right dietary habits can help the body combat cancer-promoting mechanisms such as obesity, chronic inflammation, and a malfunctioning immune system.
The most beneficial diets include the Mediterranean, vegetarian, and pescovegetarian options, rich in plant-based proteins and fibers. In stark contrast, the Standard American Diet (SAD), characterized by high consumption of red meat and refined sugars, contributes to cancer risk. According to the National Cancer Institute, “nearly the entire U.S. population” adheres to the SAD.
Research shows that adopting healthier dietary patterns can reduce an individual’s cancer risk by 8-9%. Maintaining a healthy body weight can further decrease the risk by an additional 7-8%. Recent studies utilizing a scoring system developed by the National Cancer Institute and Brockton’s organization indicate that an overall healthy lifestyle, which includes increased consumption of nutritious foods, has a more significant impact on lowering cancer risk than any single healthy behavior.
Among the most impactful dietary changes are increasing fiber intake. “Fiber is my favorite nutrient for cancer prevention,” says Carrie Daniel-MacDougall, a cancer epidemiologist at MD Anderson Cancer Center. Many plant foods provide carbohydrates along with substantial fiber, but ultra-processing often diminishes fiber content. The SAD often includes low-fiber foods that are heavily processed.
To improve fiber intake, experts recommend substituting refined carbs with whole plant foods like beans, lentils, and legumes, which offer high fiber-to-carb ratios. Research has linked high-fiber intake to longer survival rates in cancer patients and improved immune function in animals, suggesting that fiber can inhibit cancer growth by bolstering the immune system.
In the fight against cancer, Brockton’s journey reflects a broader understanding of the disease and the critical role of lifestyle changes in prevention. As he continues his mission, the importance of nutrition in reducing cancer risk is becoming increasingly clear.