Can the foods you eat really help prevent stomach cancer? According to Dr. Sharon Shiraga, a surgeon who treats stomach diseases at Keck Medicine of USC, most cases of stomach cancer happen by chance and are not inherited.
But while there’s no guaranteed way to avoid the disease, making healthier food and lifestyle choices may reduce your risk.
Your genes play a big role in your overall risk for cancer, but what you eat each day also matters. Over time, poor food choices can add up and affect your stomach’s health. Even people with a family history of stomach cancer may be able to lower their risk by changing how they eat and live. In fact, studies from Asia suggest that better nutrition can help reduce stomach cancer risk.
Dr. Shiraga recommends eating fewer processed and preserved foods. These often contain a lot of salt, sugar, and chemicals like nitrates, which may harm your body. She points out that it’s hard to find processed foods that don’t include these ingredients.
Instead, aim to eat more fruits and vegetables. These foods are high in antioxidants, which can protect your body from disease. A good rule when planning meals is to make sure that half your plate is filled with vegetables.
If you can, try to follow a Mediterranean-style diet. This eating plan focuses on whole foods like fruits, vegetables, whole grains, healthy fats, lean proteins, and legumes. It also limits foods that cause inflammation. Reducing the amount of starchy foods, such as pasta and potatoes, may also help.
Dr. Shiraga stresses that the goal isn’t to create fear around food. It’s about doing your best to make healthy choices whenever possible to reduce your long-term risk.
Meal timing can also make a difference. Instead of eating three large meals each day, try having four to six smaller meals. This puts less pressure on your stomach and helps your body manage blood sugar more easily.
Exercise is another key part of cancer prevention. Dr. Shiraga notes that walking around while working or during a busy day isn’t the same as real exercise. Instead, focus on intentional activities that reduce stress, like a short workout or a relaxing walk. Even 15 minutes a day can be helpful.
She also explains that obesity—especially belly fat—can increase your risk of cancer. Fat around your waist can release hormones that raise your cancer risk. While gaining too much weight is a concern, losing weight without trying can also be a warning sign. Unexplained weight loss can be one of the first symptoms of cancer.
Other lifestyle tips include avoiding smoking and limiting alcohol. Beer, in particular, has been linked to a higher risk of stomach cancer. On the other hand, small amounts of red wine may have a protective effect. But remember, this means one small glass—not the whole bottle.
If you’re thinking about taking fish oil, antioxidant supplements, or anti-inflammatory medicines like ibuprofen, it’s best to talk to your doctor first.
The most effective approach to preventing stomach cancer is to combine a healthy diet, regular exercise, a healthy weight, and proper screening. Making small changes now can add up to big benefits in the future.
And if stomach cancer runs in your family, ask your doctor about getting screened—possibly starting at age 40 or 10 years before the age your family member was diagnosed.
If you care about cancer, please read studies that a low-carb diet could increase overall cancer risk, and berry that can prevent cancer, diabetes, and obesity.
For more health information, please see recent studies about how drinking milk affects the risks of heart disease and cancer and results showing vitamin D supplements could strongly reduce cancer death.
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