Fruit, vegetables and cancer
Eating plenty of fruit and vegetables is important for your health. Find out the link between fruit, vegetables and cancer.
On this page
Fruit and vegetables offer essential nutrients such as vitamins, minerals and fibre. These help keep your body healthy and working well.
Aim to eat at least five portions of fruit and vegetables every day. This is also known as your ‘5 A DAY’.
What are fruit and vegetables?
Fruit are the parts of plants that contain seeds. Examples include apples, bananas, berries, mangoes and lemons.
Vegetables are the parts of plants you can eat, including roots, stems and leaves, as well as mushrooms.
There are two main types:
- Starchy vegetables (such as potatoes, plantains and yams). These do not count towards your 5 A DAY.
- Non-starchy vegetables (such as spinach, broccoli, carrots, sweet potatoes and onions). These do count towards your 5 A DAY, so try to eat more of these.
How much counts towards your 5 A DAY?
80g of fruit or vegetables count as 1 of your 5 A DAY.
5 A DAY portion poster
Learn about what different portion sizes look like for fruit and vegetables, including fruit juice and beans.
What is the link between fruit, vegetables and cancer?
Fruit and vegetables help protect your health. They are a good source of fibre, and strong evidence from World Cancer Research Fund shows that eating plenty of fibre can lower the risk of bowel cancer. It can also help protect against weight gain, overweight and obesity, which are linked to at least 13 types of cancer.
Because of this, we recommend that you make fruit, vegetables, wholegrains (such as brown rice) and pulses (like lentils and beans) a main part of your daily diet.
Some evidence also shows that eating more fruit and non-starchy vegetables may help lower the risk of cancers of the mouth, throat and oesophagus.
However, there is strong evidence that eating a lot of foods preserved by salt like pickled vegetables (such as pickled red cabbage and gherkins) can increase the risk of stomach cancer. Try to limit foods preserved with salt.
What’s the science behind fruit, vegetables and cancer?
Fruit and vegetables provide a range of nutrients, including fibre, vitamins, minerals and natural plant chemicals. Together, these can help lower the risk of some cancers.
Eating many different kinds of fruit and vegetables can help you get a good mix of these nutrients.
In the UK, adults are recommended to eat 30g of fibre each day.
Free resources for you
Living with cancer
After a cancer diagnosis, try follow our Cancer Prevention Recommendations if you can.
Eating many different kinds 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.
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 5 A DAY
Eat at least five portions of fruit and vegetables each day to get enough fibre, vitamins and minerals.
Not there yet? Add one extra portion a day. For example, include fruit at breakfast or add more vegetables at dinner.
Plan ahead by preparing fruit and vegetables so they are ready to eat.
2. Eat a variety
Eat a range of fruit and vegetables. Fresh, dried, frozen and tinned all count towards your 5 A DAY.
Keep a mix in your fridge, cupboard and freezer so you always have options for meals.
Frozen and tinned fruit and vegetables (in water) are just as healthy as fresh. They are often cheaper, last longer and help reduce food waste.
3. Add extra fruit and veg to your meals
Add more fruit and vegetables to the food you already eat.
- Mix vegetables like onions, mushrooms, courgettes, carrots and peas into meals such as curries, stews, soups and stir-fries.
- Blend fruit and vegetables into smoothies. Try spinach, kale, berries, mango or bananas.
- Fill sandwiches and wraps with vegetables like tomatoes, cucumber, aubergine and peppers.
- Choose fruit for snacks, on its own or with plain yoghurt and a small handful of unsalted nuts.
- Try vegetable sticks like cucumber, carrots and peppers with dips such as houmous or guacamole.
Example meal plan to help you reach your 5 A DAY
| 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 |
Browse our recipes
Our recipes have lots of different fruit and vegetables that help you reach your 5 A DAY.
Page last reviewed: June 2026
Next review: June 2029
-
References
- World Cancer Research Fund/ American Institute for Cancer Research. Wholegrains, vegetables and fruit and the risk of cancer [Internet]. 2018. Available from: https://www.wcrf.org/research-policy/library/wholegrains-vegetables-and-fruit/
- World Cancer Research Fund/ American Institute for Cancer Research. Energy balance and body fatness [Internet]. 2018. Available from: https://www.wcrf.org/research-policy/library/energy-balance-and-body-fatness/
More information
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.