This Is What an Oncologist Has for Breakfast Every Day

A balanced, nutrient-dense breakfast is important for several reasons, including providing nutrients that reduce your risk of disease. We’re not about to tell you that one specific “superfood” will zap your chances of ever developing cancer, because that’s not true. But what you eat can be a powerful tool for supporting your overall health in ways that may impact your cancer risk, such as by reducing inflammation. 

Curious about what an oncologist eats for breakfast every day to bolster their defenses against cancer? We reached out to Tingting Tan, M.D., medical oncologist and hematologist at City of Hope in Newport Beach, California. She recommends starting your day with a breakfast loaded with whole grains, fruit and nuts, which have been associated with a lower incidence of various types of cancer. You have a lot of options here, and our Creamy Blueberry-Pecan Oatmeal definitely fits the bill.  

Keep reading to learn more about this oncologist-approved breakfast—and get more tips for how your diet might help lower your risk of cancer.1

How This Breakfast Might Help With Cancer Prevention

Genetics, age and family history play a clear role in cancer risk, but lifestyle habits, like your food choices, can also have an impact. 

“Diet is an important factor in cancer prevention, and it is a factor that we can control, unlike our family history,” Tan says. “The mechanisms involved in how these foods prevent cancer or lower a person’s risk of cancer are complex.”

The relationship between diet and cancer is undoubtedly a bit complicated, but researchers have identified a diet low in nutrient-dense foods (which includes things like fruits, vegetables, whole grains and nuts) as a risk factor for developing cancer.2

While there’s no single food that can prevent cancer, foods like fruits, nuts and whole grains are packed with nutrients that may have cancer-protective effects, reducing the risk of cell damage.3

“In addition to eating a healthy diet, it is also important to keep your weight in a healthy range and to be physically active,” Tan says

Here’s why Tan is such a big fan of oatmeal with nuts and berries for breakfast. 

Whole Grains

“Whole grains like oats are considered cancer-fighting foods as they contain phytoestrogens, antioxidants and fiber, all of which can help reduce your risk of cancer,” Tan says.4

Oats also contain a decent amount of fiber, which may be beneficial for colorectal health. Some research shows that higher fiber intake is associated with a lower risk of colorectal cancer.5 

“One reason might be that it supports a healthy gut microbiome, which can aid in cancer prevention,” Tan says. For example, a 2021 systematic review in the Journal of Nutrition identified a link between oat consumption and an increase in beneficial gut bacteria.6

Just a half-cup of whole grain rolled oats contains about 5 grams of fiber, and our Creamy Blueberry-Pecan Oatmeal recipe contains 6 grams of fiber per serving.7 That’s around 21% of the Daily Value for fiber.17  

Berries

“Foods with phytochemicals, which are compounds found in vegetables, fruit, beans and nuts, may slow cancer cell growth,” Tan says.8 

Blueberries are rich in a type of phytochemical called anthocyanin, which helps give the fruit its deep blue color and may reduce inflammation and free radicals.9 Plus, research has shown that berries may be associated with a lower risk of cancer.10

“Components in berries also have been shown to reduce the growth of precancerous cells,” Tan says.11 This makes these antioxidant powerhouses a go-to oatmeal topping, especially given that you can rinse a handful of berries and toss them on top of your oatmeal in less time than it would take to watch a TikTok video. Plus, they’re absolutely delicious. 

Nuts

Aside from adding a nice, crunchy texture to the mix, nuts like pecans or almonds help round out this quick and easy breakfast by offering healthy fats, fiber and plant-based protein.

More comprehensive studies are needed, but findings from a 2021 review suggested that eating more nuts may be associated with a reduced risk of colon cancer and lower cancer mortality.12 Almonds, pecans and many other nuts contain naturally occurring compounds called polyphenols, which may improve gut health. A 2018 randomized controlled trial, for example, found that walnuts may increase the amount of good bacteria in the gut microbiome.13

Nuts are also anti-inflammatory, “and we know that inflammation is associated with developing cancer,” Tan says. Some research has found a strong connection between cancer and chronic inflammation.14 To top it all off, nuts are rich in antioxidant-rich compounds like vitamin E, which may help protect the body from cell damage over time.15,16

Other Breakfast Options To Reduce Cancer Risk

Looking for some more breakfast ideas that could reduce inflammation, improve gut health and support your overall health? Here are three more recipes to try:

• Old-Fashioned Oatmeal: The options are endless with oats, and this recipe encourages you to get creative with your favorite toppings — like nut butter, crushed almonds, berries, spices or even yogurt. Like other oat dishes, this one is packed with essential nutrients, including plant-based protein, fiber, complex carbohydrates, vitamins and minerals. And it could easily tick all the boxes in our oncologist-approved breakfast recommendations: whole grains, nuts and berries.
• Quinoa & Chia Oatmeal Mix: This hot cereal uplevels your standard bowl of oats with the addition of nutrient-dense whole grains like quinoa and rolled wheat or barley. Plus, chia seeds for an extra boost of protein, fiber and antioxidants, such as omega-3 fatty acids. One serving provides 6 grams of protein and 6 grams of fiber. Consider topping it with Greek yogurt for additional protein.
• Overnight Matcha Oats with Berries: This recipe features whole-grain old-fashioned oats, antioxidant-rich berries and polyphenol-packed sliced almonds, among other nutrient-dense ingredients like chia seeds and matcha. It’s filling to boot, with 27 grams of protein and 11 grams of fiber per serving. Plus, you can make it the night before to eliminate some of the morning rush chaos. 

The Bottom Line

For an oncologist-approved breakfast, consider a warm, comforting bowl of oatmeal topped with nuts and berries. It’s loaded with fiber, antioxidants, phytochemicals and other nutrients that may help reduce cancer risk. And it’s tasty enough that you’ll probably want to have it on a regular basis. No breakfast food guarantees protection against cancer, but this nutrient-rich meal may give your overall health a boost in a way that could protect it against some types of cancer.