Fruit, vegetables and cancer
Fruit and vegetables are an essential part of our daily diet. But why are they so important and what’s the evidence behind the impact of fruit and veg on cancer?
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It’s recommended that we eat a variety of at least 5 portions of vegetables and fruit every day – otherwise known as 5 A DAY. Fruit and vegetables are filled with nutrients like vitamins, minerals and fibre which are important for your overall health.
What are fruit and vegetables?
Fruit are the edible parts of plants that have seeds and usually have a sweet or tangy taste. Examples include apples, bananas, berries, mangoes and lemons. Dried fruit like raisins and prunes also count towards your 5 A DAY.
Vegetables are the edible parts of plants, including mushrooms, that often have a more earthy or bitter taste. There are two types:
- Starchy vegetables: Examples include potatoes, plantains and yams. They don’t count towards your 5 A DAY.
- Non-starchy vegetables: Examples include spinach, broccoli, carrots, sweet potatoes and onions. We should aim to eat more non-starchy vegetables as they count towards your 5 A DAY.
How much counts towards your 5 A DAY?
Around 80g of fruit and vegetables count as one of your 5 A DAY.
Resources for you
We have lots of resources to inspire you and your family to eat more fruit and veg, maintain a healthy weight and protect against bowel cancer.
What are the links between fruit, vegetables and cancer?
Fruit and vegetables are a good source of fibre, and we have strong scientific evidence that eating high-fibre foods can reduce the risk of bowel cancer, as well as helping to reduce the risk of weight gain, overweight and obesity which can help protect against at least 13 types of cancer.
That’s why as part of our Cancer Prevention Recommendations, we recommend that people make fruit, vegetables, wholegrains (like brown rice) and pulses (like beans) a major part of the daily diet.
We also have some evidence that eating more fruit and non-starchy vegetables helps protects against some aerodigestive (mouth, pharynx, larynx, nasopharynx and oesophagus) cancers.
While eating small amounts of fruit and non-starchy vegetables has been linked to a higher risk of bowel cancer.
We also have strong scientific evidence that eating foods preserved by salt (including preserved non-starchy vegetables) can increase the risk of stomach cancer. So, we recommend that you eat less salt-preserved vegetables like pickled red cabbage and gherkins.
What’s the science behind fruit, vegetables and cancer?
Fruit and vegetables contain a variety of nutrients like fibre, vitamins, minerals and phytochemicals (natural chemicals in plant foods) that in combination may be responsible for reducing the risk of some cancers. That’s why it’s important to eat a wide variety of fruit and vegetables to get a range of nutrients.
These factors, and especially because of their fibre content, is why fruit and vegetables can help reduce your cancer risk.
In the UK, it’s recommended to eat 30g of fibre every day.
> Explore our fibre factsheet to learn more about fibre and how to get more in your diet.
How can I eat more fruit and vegetables?
Our cookbooks and recipes site are filled with recipes that use a variety of different fruit and vegetables. Each recipe also shows how many 5 A DAY portions you’ll get from each serving.
1. Aim for at least 5 A DAY
Setting a goal to eat at least 5 A DAY ensures you’re getting enough fibre and a variety of different vitamins and minerals every day.
If you’re not there yet, try adding one more portion each day. For example, add a piece of fruit to your breakfast or an extra serving of vegetables at dinner.
Plan ahead and prepare fruit and vegetables in advance so they’re ready when you need them.
2. Eat a variety
Eat a variety of fruit and vegetables; seasonal, fresh, frozen and tinned – they all count towards your 5 A DAY.
Keeping a variety in your fridge, store cupboard and freezer ensures that you always have some on hand to add to your everyday meals.
Tinned (in juice) and frozen varieties are just as healthy as fresh and are budget friendly. They also last longer meaning they can help prevent food waste.
3. Add extra fruit and veg to your meals
- Add a variety of fresh or frozen vegetables like onions, mushrooms, courgettes, carrots and peas to curries, stews, soups and stir-fries.
- Mix fresh, frozen or tinned fruit and vegetables into smoothies. Spinach, kale, berries, mango and bananas all blend well together.
- Fill your sandwiches and wraps with a variety of vegetables such as tomatoes, cucumber, aubergine and peppers.
- Snack on fruit on its own or with plain yoghurt and a small handful of unsalted nuts.
- Snack on vegetable sticks like cucumbers, carrots and peppers with a dip like reduced-fat houmous or guacamole.
| Meal | Suggestion | Portion |
|---|---|---|
| Breakfast | Porridge with chopped banana | 1 |
| Snack | Carrot sticks with houmous | 1 |
| Lunch | Wrap with chicken, tomatoes, cucumber and sweetcorn | 1 |
| Afternoon snack | Satsuma and small bowl of unsalted popcorn | 1 |
| Dinner | Curry with chickpeas, spinach and broccoli | 2 |
| Total: 6 portions |
Living with cancer
After a cancer diagnosis: follow our Recommendations, if you can.
Eating a variety of fruit and vegetables gives your body many essential vitamins and minerals that can support your health and recovery. Speak to your cancer care team for more personalised advice and support.
Browse our recipes for people living with cancer
Further research
Diet and Cancer Report
Our 2018 Diet and Cancer Report looked at:
- Wholegrains, vegetables and fruit
- Energy balance and body fatness
It found strong evidence that:
- wholegrains DECREASE the risk of colorectal cancer
- foods containing dietary fibre DECREASE the risk of colorectal cancer
- foods contaminated by aflatoxins INCREASE the risk of liver cancer
- consuming foods containing dietary fibre DECREASES the risk of weight gain, overweight and obesity
> Read the relevant chapters in our science and policy library
Preventing cancer. Saving lives
While society continues to search for a cure, our prevention and survival work helps people to live longer, healthier lives – free from the devastating effects of cancer.