Food

What Can I Eat to Support Myself?

When faced with a health crisis like cancer, one of the most grounding and empowering questions we can ask is: What can I eat to support myself? For me, food became both a form of nourishment and a form of love. I truly believe that the way I ate — and continue to eat — played a powerful role in my recovery.

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I’ve always leaned toward healthy eating, but after my diagnosis, I became even more intentional. That said, I also believe food should be joyful, delicious, and sustainable. There are many dietary theories out there — and yes, for those with advanced cancer, there’s promising research around therapeutic ketogenic diets. But for early-stage cancer and long-term prevention, I found my sweet spot in a mostly organic, whole food, plant-forward Mediterranean diet — deeply inspired by the Blue Zones®, where longevity and lifestyle go hand in hand.

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My approach is not restrictive — it’s diverse, colorful, and soul-nourishing. I focus on what I can eat, not what I can't. I’ve included some of my favorite recipes below, and I’m also a big fan of Sakara’s plant-rich, organic meal delivery to help me stay on track during busy work weeks.

If you’re wondering what specific foods I prioritize to support breast health, these are my daily go-to’s — backed by research and love:

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Daily Foods for Breast Cancer Healing and Prevention

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Matcha (Green Tea)
Green tea, especially matcha, is rich in catechins like EGCG — powerful antioxidants that may help prevent cancer cell growth and support detoxification pathways.  Always choose organic ceremonial grade for my lattes and matcha pudding (culinary is fine for baking and cooking).

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My favorite is Dr. Weil’s brand which can be found at matcha.com.  I find the individual packets super convenient.

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Ground Flax Seeds
Flax seeds are high in lignans, a type of phytoestrogen shown to support hormone balance and potentially reduce breast cancer recurrence.  It’s ideal to freshly grind your flax seeds prior to using for maximum potency.  But, I often simply use Terrasoul pre-ground flax for convenience.  Be sure to use a brand, like Terrasoul, that tests their products for lead and cadmium.

Here are some of my favorite ways to consume my daily flax:

• Simply sprinkle on yogurt

• Make matcha flax chia soy pudding: This is a bonus because it stacks multiple superfoods!  Mix 1 serving matcha, 2 TBSP Ground Flax, 2 TBSP Chia Seeds, 1/2 tsp Ground Ginger, 1/2 cup Organic Soy Milk, and 1 tsp Maple Syrup in a jar.  Stir and let sit at least 2 hours (or up to 3 days).  Stir again before eating.  Extra bonus, top with a little pomegranate powder (Pomegranate seeds and juice are rich in polyphenols that may help inhibit cancer cell growth and reduce inflammation).

• Add to soups or tomato broth.  I LOVE Golden Door’s Potassium Broth.

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Cruciferous Vegetables (Broccoli, Cauliflower, Kale, etc.)
These are rich in sulforaphane and indole-3-carbinol, which support estrogen metabolism and detoxification. They may reduce the risk of hormone-sensitive cancers.  I try to eat at least 2 servings of cruciferous a day.  My favorite preparation is Broccoli or Cauliflower roasted with EVOO, salt, pepper and a few tablespoons of Nutritional Yeast.

Pro Tip: To boost the formation of sulforaphane — a powerful compound known for its cancer-protective properties — add a pinch of raw mustard powder to cooked cruciferous vegetables like broccoli, kale, or Brussels sprouts. Mustard seeds contain the enzyme myrosinase, which is often deactivated by heat but is essential for converting glucoraphanin into sulforaphane. This simple trick helps you get the full cancer-fighting benefits even from cooked veggies.

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I also started taking Broc Shots daily to make sure I cover my bases (I like the Ginger Lime flavor).

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White Button Mushrooms
Surprisingly powerful, white button mushrooms may help inhibit aromatase — the enzyme that converts androgens to estrogen — and support hormone balance.  White button mushrooms are best lightly cooked for better digestion.  I like to sauté a few cups of mushrooms with EVOO, salt and pepper then finish it with a splash of coconut aminos or good balsamic.  Batch prepping my mushrooms for the week allows me to easily add some to my eggs, salads, soups, etc.

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Berries

Rich in antioxidants, fiber, and flavonoids, berries (like blueberries, raspberries, blackberries, and strawberries) are a powerhouse for breast health. Their deep color comes from compounds like anthocyanins and ellagic acid, which have been shown to reduce inflammation, support detoxification pathways, and may help inhibit cancer cell growth.

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Berries are also naturally low in sugar, especially when compared to other fruits, making them a metabolism- and hormone-friendly choice. Their high fiber content helps support gut health and estrogen elimination — two essential pillars in breast cancer prevention and recovery.

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Whether blended into smoothies, tossed on top of chia pudding, or eaten fresh by the handful, berries are a vibrant, delicious way to nourish your body every day.  I love to get berries from the the Ecology Center or Rosewood Farms when they're in-season or frozen from Northwest Wild Foods (try the huckleberries).

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High Polyphenol Extra Virgin Olive Oil (EVOO)

A cornerstone of the Mediterranean diet, high-quality EVOO is rich in polyphenols and healthy monounsaturated fats that help reduce inflammation, support immune function, and may even play a role in slowing cancer cell growth. Studies have linked EVOO consumption with lower breast cancer risk and improved overall health outcomes. Look for cold-pressed, organic EVOO in dark glass bottles to preserve its potency. 

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Ginger
Ginger is anti-inflammatory, supports digestion, and may help reduce nausea or discomfort related to treatment. It also has antioxidant properties.  To harness its potential benefits:

• Put sliced fresh ginger in your water or make tea out of it

• Sprinkle ground ginger on soups, smoothies or oatmeal

• Or take it as a capsule supplement (typically 500–1000 mg/day — talk to your doctor before starting, especially if you’re on blood thinners)

For breast cancer thrivers, ginger can also help ease nausea, support digestion, and reduce inflammation — all key to healing and overall comfort during recovery.

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Turmeric (Curcumin)
Curcumin, the active compound in turmeric, has well-researched anti-inflammatory and anticancer properties — particularly in hormone-positive cancers.  I take my Curcumin in capsule form to make sure I’m getting therapeutic doses.  But, I’m a big fan of cooking with turmeric too for added bonus and absorption. 

Try making my “Golden Eggs”: 2 scrambled eggs cooked with EVOO, 1tsp turmeric and 2 TBSP Nutritional Yeast.

For a fantastic and easy to digest meal, try making kitchari with extra turmeric!

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Kelp / Seaweed (Iodine)
Kelp, a type of seaweed, is one of the richest natural sources of iodine — a trace mineral that plays a critical role in thyroid function and hormone regulation. But its relevance extends beyond thyroid health. Research suggests that iodine may have a protective effect against breast cancer, and cultures with high seaweed intake (like Japan) tend to have significantly lower breast cancer rates.

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I sprinkle these Kelp granules on my eggs, soups and salads.

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Soy (Soy Milk, Tofu, Tempeh)
Whole organic soy products like edamame, tofu, tempeh, and soy milk (unsweetened and non-GMO) are some of the most misunderstood — yet profoundly beneficial — foods for breast health.

Contrary to outdated misconceptions, soy does not promote breast cancer. In fact, it may offer protective benefits. That’s thanks to phytoestrogens, naturally occurring plant compounds (specifically isoflavones) that bind to estrogen receptors in the body. But here’s the key: they’re much weaker than human estrogen, and when they occupy these receptors, they can block stronger estrogens — such as those produced by the body or present in environmental toxins — from taking hold. This can result in a net anti-estrogenic effect, particularly beneficial in hormone-positive breast cancer scenarios.

• Whole-food soy is ideal (avoid heavily processed soy protein isolates).

• Organic, non-GMO options are best to avoid pesticide residue and genetic modification.

• Soy also offers high-quality plant-based protein, calcium, and fiber, contributing to overall metabolic health and satiety.

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So go ahead and enjoy that tofu stir-fry or pour soy milk into your matcha latte. You're supporting your long-term well-being with every bite and sip.  I aim for 1 serving per day.

 

Eat the Rainbow: Diversity Matters

One of the simplest and most powerful things you can do for your health is to eat a wide variety of whole, colorful plant foods. Diversity in your diet directly supports a diverse gut microbiome, which plays a critical role in immune function, inflammation, detoxification, and even estrogen metabolism.​  Try rotating your greens, mixing up your grains, and exploring seasonal vegetables and herbs.  Because lunchtime tends to be busy for me during the week with work, I help myself out by subscribing to Sakara meal delivery -- organic, vegan, and full of plant-based diversity!  It's not cheap, but Sakara is surely an investment in your health and removes any issues with skipping lunch or eating something unhealthy.

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Looking for some cookbooks?  Here are a couple great ones to start with:
For Cancer Treatment and Recovery: The Living Kitchen Cookbook

For Everyday Healthy Eating: Food Babe Kitchen

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Disclaimer:

Every person’s cancer journey is unique, and treatment plans should always be personalized. The information shared in this post is based on my own experience and is intended for informational and supportive purposes only. Please consult your physician or medical team before making any changes to your treatment, supplements, or self-care routine.