Breast and colorectal cancer are the second and third most common cancers worldwide, accounting for 12% and 10% of all new cancer cases in 2022, respectively. While most diagnoses occur in people over 50, rates of early-onset cases are rising—especially concerning for both breast and colorectal cancers.
A new report from the World Cancer Research Fund (WCRF) presents compelling evidence that how we eat and live can significantly reduce our risk of developing these cancers. This marks a major shift in public health guidance, moving beyond the study of isolated nutrients or foods toward a more integrated view of Dietary and Lifestyle Patterns (DLPs).
What are DLPs?
DLPs reflect not just what we eat, but how much, how often, and how those dietary habits interact with other behaviours like physical activity, alcohol consumption, smoking, and maintaining a healthy weight. By taking a holistic approach, DLPs allow researchers and policymakers to better understand the synergistic effects of diet and lifestyle on cancer risk.
Researchers categorise these into two main types:
- Dietary patterns – focused solely on food and nutrient intake.
- Dietary and lifestyle patterns (DLPs) – which also include modifiable lifestyle factors such as body weight, physical activity, and breastfeeding.
Source: https://www.wcrf.org/wp-content/uploads/2025/04/DLP_Full_Report_FINAL.pdf
Focusing only on individual nutrients or food groups has its limitations. Instead, understanding how lifestyle components interact offers a more accurate and practical pathway to cancer prevention.
What the research shows
As part of the Global Cancer Update Programme (CUP Global)—the world’s largest database of scientific research on diet, lifestyle, and cancer—two research teams from Harvard T.H. Chan School of Public Health and the Health Research Institute of the Balearic Islands reviewed more than 170 studies on colorectal and breast cancer.
Their conclusion: a healthy, balanced lifestyle is a powerful defence against cancer.
Key recommendations for a cancer-preventative lifestyle:
- Maintain a healthy weight and stay physically active.
- Prioritise fruits, vegetables, and fibre-rich foods.
- Limit red and processed meats, sugary drinks, and alcohol.
- Avoid smoking entirely.
- Include calcium-rich foods (like dairy) and coffee to help prevent colorectal cancer.
A call to action
This report isn’t just about reducing cancer risk—it’s a blueprint for healthier, more sustainable living. By aligning public health and policy efforts with science-backed dietary and lifestyle strategies, we can build healthier populations—and a healthier planet.
The Panel recommended for colorectal cancer prevention a healthy DLP which broadly involves the following:
- Maintaining a healthy weight and habitually taking part in physical activity.
- Prioritising consumption of fruit and vegetables, as well as fibre-containing foods.
- Including the consumption of coffee and calcium containing foods, such as dairy products.
- Limiting consumption of sugar sweetened beverages and alcohol.
- Avoiding processed meat.
- Not smoking.
While there are similarities in the healthy DLPs for breast and colorectal cancer prevention, there are also distinct features for particular components. For example, the evidence for calcium-containing foods is particularly strong for colorectal cancer and so features in a colorectal cancer-specific DLP. Similarly, the weight of the evidence related to alcohol and breast cancer generated stronger wording around avoiding alcohol for breast cancer prevention.
For breast cancer prevention, the Panel recommended a healthy DLP which includes:
- Maintaining a healthy weight, habitually taking part in physical activity
- Prioritising fruit and vegetables and fibre containing foods
- Lower consumption of red and process foods and sugar sweetened beverages
- Avoiding alcohol and smoking
Such a DLP would likely be beneficial for the prevention of both pre- and post-menopausal breast cancer but especially for post-menopausal breast cancer. This is partly due to evidence of greater body weight having beneficial effects for pre-menopausal breast cancer. Overall, the weight of evidence for maintaining a healthy weight and a reduced risk of post-menopausal breast cancer, among other health benefits, warrants its inclusion in this DLP.
Preventing cancers overall
A pattern which provides the best chances of reducing cancer risk is one which habitually includes as many health promoting behaviours as possible while minimising health harming behaviours. In both the breast and colorectal cancer reviews, the evidence for patterns including broader components of lifestyle was stronger than just for those encompassing diet only. Modifiable behaviours, including being physically active and maintaining a healthy body weight, are important aspects of the DLP for cancer prevention. Our findings highlight the need to view healthy living holistically, adhering to as many aspects of our recommended DLP as possible. It is likely that more benefit is gained by attempting to adhere to as much of the DLP as possible on an everyday basis throughout life.
The table below, details a recommended DLP for overall cancer prevention, and brings together the specific considerations for breast and colorectal cancers.
Source: https://www.wcrf.org/wp-content/uploads/2025/04/DLP_Full_Report_FINAL.pdf
Additional considerations & rationale for a DLP for overall cancer prevention
Eat a diet rich in a variety of fruits, vegetables and wholegrains
The greatest benefit of consuming these foods comes when an individual includes a diverse range of different colours, from a variety of sources, in most meals. This will ensure such a dietary pattern provides a range of nutrients, antioxidants and fibre types, increasing the overall nutritional benefit of the diet. There is some evidence suggesting that specific ‘high-metabolic’ vegetables (such as spinach and aubergine) provide greater benefits for chronic disease risk. Clearer evidence accumulation for the role of these vegetables on cancer risk would allow refinement of the recommendations, including which to prioritise and specific portion sizes.
Consideration should be given regarding food preparation methods
How food is cooked and prepared can have a significant impact on its health benefit. For example, potatoes were often included in patterns which were associated with reduced risk of cancer. When fried in the form of chips (French fries) potatoes formed part of western-type dietary patterns which were found to be associated with increased risk. Home-made and minimally processed foods should be preferred over fast foods, ready-to-eat foods and ultra-processed foods.
Healthier lean protein sources, such as legumes, fish and poultry should be prioritised over red and processed meats, which should be limited.
This is especially the case for colorectal cancer, where the evidence for processed meats and an increased colorectal cancer risk is particularly strong
For breast and colorectal cancer, and for the prevention of cancer overall, smoking should be avoided.
Additional health benefits of a healthy DLP for overall cancer prevention
Evidence from the Third Expert Report found that fruits, vegetables, wholegrains, foods containing dietary fibre and aerobic physical activity reduce the risk of weight gain and overweight and obesity. Additionally, sedentary behaviour, sugar sweetened drinks, and ‘fast food’ were found to increase risk of weight gain and overweight and obesity. In the Third Expert Report, risk of weight gain, and overweight and obesity were the only outcomes where strong evidence was found for dietary patterns. Here, a ‘Mediterranean type’ dietary pattern was associated with a decreased risk of obesity, and a ‘Western type’ diet (characterised by high intakes of free/added sugars, meat and dietary fat) was associated with an increased risk of obesity. Living with obesity is associated with an increased risk of at least 13 different cancers.
Excess sugar intake, in the form of sweets and sugar sweetened beverages, is strongly linked to increased risk of weight gain and overweight and obesity so should constitute
a small proportion of a person’s diet. A dietary pattern which limits sweets and emphasises wholegrains and high-fibre foods is likely to have lower quantities of ultra-processed foods compared to a standard westernised diet.
The latest WCRF report reinforces a vital message: cancer prevention is not about short-term fixes or focusing on single foods, but about embracing a balanced, sustainable way of living. Dietary and Lifestyle Patterns that prioritise whole, minimally processed foods, regular physical activity, and healthy body weight—while avoiding tobacco, excess alcohol, and ultra-processed foods—offer a powerful means of reducing the risk of breast, colorectal, and other cancers. Importantly, these patterns are not rigid prescriptions; they can and should be adapted to cultural traditions and local contexts, making healthy living both achievable and inclusive. As we look ahead, it’s clear that empowering individuals, communities, and governments to support these evidence-based patterns will be key not only to reducing cancer risk but also to promoting long-term wellbeing and planetary health.
Want to explore more?
You can read the full World Cancer Research Fund (WCRF) report here:
https://www.wcrf.org/wp-content/uploads/2025/04/DLP_Full_Report_FINAL.pdf
It’s packed with further insights, evidence, and practical guidance on building a healthy lifestyle to support cancer prevention and long-term wellbeing.
Source Acknowledgement
This article is adapted from and summarises findings in the WCRF 2025 report on Dietary and Lifestyle Patterns (DLPs), published by the World Cancer Research Fund. All research, data and recommendations are credited to WCRF and their Global Cancer Update Programme.