By Dr. Alex Armitage, DNP, CNL, APRN, FNP-BC Specialist in Supportive Palliative Care, and passionate advocate for holistic well-being.
What we eat—and what we choose to avoid—has a powerful impact on cancer outcomes and can either help or hurt us.
I am working with an advanced cancer patient – let’s call him Mike. Together we are navigating his journey with a combination of traditional Western medicine, complementary therapies, and lifestyle changes to optimize his outcomes.
Let me tell you a little about Mike. Mike has stage IV colorectal cancer, he has been my patient for a number of years, through the ups and the downs. His cancer has invaded his spine, and is through his pelvis pressing on his sacral nerves, so he has pain that runs down his legs and limits his mobility, even with the pain medications that we have him on. Sometime he cannot sleep lying flat in bed, and he spends his night in a chair laying over a table. He is still undergoing treatment and so he has fatigue, occasional nausea and taste changes. He is on a small fixed income and has transportation issues. He also has a deep faith and an optimistic outlook. He has a fabulous treatment team, and he is fully engaged as part of the team in his own care.
This past week, we’ve been focusing more intensively on nutrition. This is an ongoing conversation with Mike as optimizing one's diet is a journey that takes time and effort, as you will see if you read on. Cooking to optimize his cancer treatments and outcomes is a piece of the puzzle. We are working on food because food is medicine.
Let me say that again: Food is Medicine!
What we eat fuels every cell in our body, giving us the strength and resilience to face life’s challenges, including stress, chemotherapy, and fatigue. When we optimize our intake of vitamins, fiber, antioxidants, and polyphenols, we equip ourselves with tools to thrive—even in the toughest circumstances. Food builds resilience, strengthens our immune system, and can empower us as we tackle cancer treatment or other health stressors.
Mike and I agree on three key principles when it comes to food:
Food should be affordable.
In this era of post-COVID inflation and sky-high grocery prices, eating well shouldn’t break the bank. Sitting down to a meal that’s both nourishing and budget-friendly brings a sense of control and joy. Admittedly, I practice in Central Texas in a couple of cities where financial abilities may be more constrained, but honestly affordability in day-to-day living is something we all strive for. Here is an article on keeping whole food affordable and accessible
Food should not be complicated.
Although I’m a total foodie who loves to cook, I’m not about to spend an entire weekend on one meal, filling my sink with piles of dishes, or stock my pantry with ingredients I’ll only use once. Mike and I agree: no special chef skills required, no endless chopping, and no mountain of dishes to clean afterward. Since standing for long periods is difficult, Mike prepares meals in stages, often chopping vegetables in the morning and cooking later in the day. Fatigue and limited mobility are real challenges for many patients, so let’s keep it simple.
Food should taste good.
Well of course!
The Rules of the Game
Limit sugars.
Cancer loves sugar, so let’s starve it. What does this mean? Read labels carefully and avoid anything with sugar, dextrose, maltose, corn syrup, high fructose corn syrup, or fructose. (Trust me, the list goes on!) This also includes highly refined carbohydrates like cereals, white shelf-stable bread, pop-tarts and ramen noodles. These all come from a box or package, so beware.
Avoid ultra-processed foods.
Ask yourself this question: “Do I recognize how this food grew in nature?” If it doesn’t look the way God made it, it’s probably not your friend! Anything with ingredients you can’t pronounce or explain? Not your friend. Food that comes out of a box? Proceed with caution. And yes, this includes artificial sweeteners, they are a bad deal that cause much harm.
An Aside on Fats:
I’m not a believer in low-fat foods. When manufacturers strip fat from food, they often replace it with sugars, refined carbs, and chemicals. Natural fats—like extra virgin olive oil, cold-pressed avocado oil, butter, and cold-pressed coconut oil—are not your enemy when eaten in moderation, it’s the additives and ultra-processed junk in your food that is your enemy. What is important to know is that not all oils are healthy. Oils extracted with heat and solvents (like sunflower, canola, and vegetable oils) can be very harmful and should be avoided. If you’re interested, I’ve written a whole article on the Best Oils for Health and the Problems with Seed Oils.
Frozen Vegetables and Fruits: A Convenient and Nutritious Option
Frozen veggies and fruits can be a true lifesaver in the kitchen. They’re picked at peak ripeness and flash-frozen, which locks in nutrients far better than fresh produce picked green and shipped long distances. Plus, they’re available on demand, lasting for months in the freezer without going bad. While some frozen vegetables come with sauces you might want to avoid, plain frozen options are incredibly versatile and often more affordable than fresh—especially frozen berries, which cost a fraction of their fresh counterparts. Another bonus? You can use exactly what you need, so there’s no waste. Stocking your freezer with these gems ensures you always have healthy ingredients ready to go!
The Big Question: “So, Doc, What Do I Eat?”
Mike asked me this with genuine curiosity: “Do you really eat more than one serving of vegetables a day?” Yes, Mike, I do! And here’s how I do it without turning every meal into a chore.
Small Meal Ideas with Big Benefits
Avocado Toast, Elevated:
A slice of freshly toasted bread (check the label for no additives) topped with smashed avocado and a pinch of sea salt. Feeling adventurous? Add a sprinkle of chili flakes, a poached egg, or a few cherry tomatoes for a gourmet twist.
Creamy Yogurt Parfait:
Start with plain whole milk yogurt, then add a drizzle of natural honey or a dollop of fruit spread. Top with fresh berries, a handful of granola, or even a sprinkle of chopped nuts for crunch. It’s simple, satisfying, and packed with probiotics. Want to know more about the benefits of fermented foods?
Veggie-Packed Omelet:
Whisk eggs and pour into a hot skillet, then add finely chopped spinach, bell peppers, and mushrooms. Sprinkle with your favorite cheese and fold. Pro tip: Skip the processed meats like bacon or ham and let the veggies shine.
Toasty Sweet Potato Burrito:
Fill a whole-grain wrap with mashed roasted sweet potato, black beans, avocado slices, salsa, and a sprinkle of cheese. Roll it and toast it on a skillet until golden on all sides for a warm, melty meal.
Turkey and Veggie Wrap:
One of Mike's go-to meals is a veggie-packed wrap. He gets fresh roasted turkey slices and adds tomatoes, lettuce, avocado and a little mayonnaise, which whips up quickly for an easy lunch or when he’s too tired to cook.
Main Meals Made Easy.
For those days when we have no energy. These are make-ahead meal ideas so that at the end of the day you don’t have to start trying to cook! Here is an article with some other meal ideas
Hearty Taco Soup for Cozy Nights:
I have posted this Taco Soup before, but this is truly one of the easiest meals that you will ever make. It makes great leftovers that reheat well, and is packed with vegetables. Choose low sodium canned beans if you are watching your salt. Serve this soup with green onions, shredded cheese, sour cream, tortillas, chopped cilantro and a squeeze of lime if you want to spruce it up, but it is also great just plain.
Ultimate Vegetable Minestrone:
Packed with vibrant veggies and hearty beans, this soup is a nutritional powerhouse. To save time, opt for pre-chopped vegetables or make a big batch on the weekend. Skip the pasta for longer-lasting leftovers, and consider adding a parmesan rind during cooking for extra flavor. Cookie and Kate has a Seriously Good Vegetable Soup recipe that is completely worth it!
Cookie and Kate's Seriously Good Vegetable Soup Pesto Crockpot Chicken Magic:
Lay chicken breasts or thighs in your crockpot, smother them with pesto, and cook on low for 4-6 hours. Serve over rice with a side of roasted vegetables or a crisp salad. It's foolproof and bursting with flavor.
Crockpot Chicken Dump and Go:
One of our favorites is a package of boneless, skinless chicken thighs (or breasts), a can of white corn (drained), a can of black beans (drained), and a jar of salsa. Dump and cook on low for about 6 hours. You can eat in a bowl like stew, over chips like nachos, or as a taco/wrap. Leftovers are yummy too!
Comforting Slow Cooker Roast:
Toss chuck roast, potatoes, carrots, onion quarters, cream of mushroom soup, and a packet of French onion soup mix into your crockpot. Let it cook low and slow for 8 hours. Serve over rice or mashed potatoes for a meal that feels like a warm hug.
Lazy Panang Curry:
Add chicken thighs, a bottle of Panang curry sauce, canned coconut milk, and frozen stir-fry veggies to your crockpot. Let it simmer on low for 6 hours. Squeeze in some lime juice for brightness just before serving. Serve over jasmine rice and garnish with fresh cilantro and a splash of hot sauce.
What does the Medical Literature Say About Food and Cancer?
There is an overwhelming body of evidence that says that diet matters in the management of cancer, chronic disease and overall wellness. The medical literature supports a variety of nutritional approaches for cancer patients, with evidence suggesting benefits for multiple dietary strategies. One consistent theme, however, is that lower carbohydrate diets may offer particular advantages. Elevated insulin levels, which can be driven by high carbohydrate intake, are known contributors to prostate cancer growth and systemic inflammation. Studies in breast cancer patients have shown that controlling insulin responses through diet leads to improved response to treatment and improved outcomes. When your body struggles with insulin, it can lead to inflammation, which may worsen cancer progression.
Not all carbohydrates are equal and plant-forward diets which are typically higher in carbohydrates but which emphasize whole, minimally processed plant foods and high fiber intake, have also been shown to reduce inflammation, offering another pathway for improving health in cancer patients. At first glance, dietary strategies like low-carb or ultra-low-carb diets which are high in animal proteins and fats, the U.S. government's Healthy Eating Index, and whole-food, plant-based diets seem vastly different. Yet, they all share one critical principle: reducing sugar and eliminating ultra-processed foods is foundational to better health and optimal outcomes for people in every stage of illness and health.
When we talked about lowering carbs, Mike was skeptical at first. But after a few weeks of switching to whole foods, he noticed less bloating and better energy. 'It’s not just what the studies say,' Mike says, 'I can feel it working.
Practical Tips in Cooking for Cancer
When I read the medical literature around controlling disease through diet it is complicated because there is not one clear answer. Insulin, fiber intake, plant compounds such as flavonoids and polyphenols, synthetic food additives, body weight, activity levels, socioeconomic status, social connectedness, stress, sleep and exposure to harmful substances are all closely interlinked and perhaps we will never have a perfect answer with our imperfect science. But this is one thing that I can tell you: drop the sugar and the ultra-processed foods and you will have moved the needle towards better health and better outcomes by an order of magnitude!
It does not have to be complicated or expensive.
Beans, rice, chicken and greens, which is standard fare in many third world countries, is not an expensive meal, and meets criteria. You can literally be living in a food desert and still be able to eat beans and rice!
It is not easy.
I have climbed Mount Kilimanjaro (19,341ft) and I found doing that climbing the tallest Mountain in Africa was easier than giving up refined sugar, so please know that I don’t say this lightly (and yes, I have done this myself.)
It takes a minute to acclimate to being without the processed foods and sugars, stick with it.
I found that it took me almost 6 months before I could walk past our highly processed foods, take out, desserts and snack items without having a craving. American foods have been engineered to be addictive! Please know that it does get easier.
It is one of the best things that you will ever do for yourself.
Your Turn!
I would challenge you to simply start by adding in some home cooked meals in place of the processed garbage that is part of the food industry’s standard American diet, which will kill you faster than almost anything out there especially if you are already challenged with managing a medical illness.
Remember that eating for health is a journey, not a sprint. This is not a temporary diet to achieve a goal, not a bridge just until you get somewhere. This is a lifestyle and it is empowerment! As Mike says, 'It’s all about starting with what you can do.' His journey shows that even small changes, like swapping sugary snacks for fresh fruit, can make a big difference. He inspires me daily to believe that no matter how tough the road, there’s always a way forward.
Start with one meal, one ingredient, one choice. Let me know how you’re doing and share your tips—together, we’ll make a difference! And if you have a favorite whole food recipe, drop it in the comments. I’ll try it out, take a photo, and, if it meets the guidelines, feature it on my blog and social media. Prefer me to write each recipe out formally with photos? Let me know that too.
Final thoughts? This diet advice is good for everyone in all stages of health and illness, not just for cancer patients. Eat real food!
Let’s grow this community of healthy, vibrant, and delicious living together!
If you want to Geek Out!
There is a lot of literature on diet and cancer. Below are three more recent articles from the medical literature which are a great starting place if you would like more reading.
Epner, M., Yang, P., Wagner, R. W., & Cohen, L. (2022). Understanding the Link between Sugar and Cancer: An Examination of the Preclinical and Clinical Evidence. Cancers, 14(24), 6042. https://doi.org/10.3390/cancers14246042
Smith, J. (2024, November 27). Diet matters in prostate cancer, but it’s complicated. Medscape. Retrieved from https://www.medscape.com/viewarticle/diet-matters-prostate-cancer-its-complicated-2024a1000ln1
Wolinsky, H. (2024, February 14). Plant-based diet a boon for men with prostate cancer. Medscape. Retrieved from https://www.medscape.com/viewarticle/plant-based-diet-boon-men-prostate-cancer-2024a1000342