How Your Daily Diet Can Increase Stomach Cancer Risk

Stomach cancer is a serious health concern, especially in countries like India. It’s the fourth most common cancer worldwide and one of the top causes of cancer-related deaths. While genetics and infections (like H. pylori) play a role, what we eat every day can also increase or decrease our risk.

How Food Affects Your Stomach

The foods we eat go straight into our stomach and affect its lining and overall health. Some food habits can irritate or damage the stomach over time, increasing the risk of cancer. On the other hand, some foods can help protect your stomach and keep it healthy.

Foods That May Increase the Risk

Here are common dietary habits that could raise your risk of stomach cancer:

• Too Much Salt: Eating a lot of salty foods like achar (pickles), papad, processed snacks, and salty meats can damage the stomach lining.
• Fried & Oily Foods: Regularly eating deep-fried or oily snacks increases inflammation in the body, including the stomach.
• Red & Processed Meats: Eating too much mutton, beef, bacon, sausages, or kebabs may raise cancer risk, especially when cooked at high temperatures.
• Very Hot Foods & Drinks: Frequently drinking or eating food that’s too hot can harm the stomach over time.
• Sugary & Refined Foods: A diet rich in white rice, sweets, sugary drinks, and refined carbs may also increase the risk.
• Heavy Alcohol Use: Drinking alcohol in large amounts, especially along with an unhealthy diet, can increase cancer risk.

Foods That May Help Protect Your Stomach

Some foods are known to support stomach health and may help lower the risk:

• Fruits & Vegetables: Fresh produce like tomatoes, carrots, citrus fruits, and leafy greens are rich in fiber and antioxidants, which help fight cell damage.
• Whole Grains & Pulses: Brown rice, millets, dal, lentils, and beans help with digestion and protect the stomach.
• Nuts & Seeds: These are packed with important nutrients like zinc, selenium, and vitamin C, which help protect your cells.
• Fermented Foods: Foods like curd, buttermilk, and homemade pickles may support good gut bacteria and reduce inflammation.
• Green Tea & Herbal Teas: These contain plant compounds that may help reduce cancer risk.

Other Habits That Affect Stomach Cancer Risk

Diet is important, but it’s not the only factor. Here are some other habits that can increase your risk:

• Smoking: Cigarette smoke harms many organs, including the stomach.
• Lack of Exercise & Obesity: Being inactive and overweight raises the chances of many health problems, including cancer.
• H. pylori Infection: This common bacterial infection can lead to ulcers and stomach cancer if not treated early.

Final Thoughts: What You Can Do

You can’t change your genes, but you can make simple changes to your diet and lifestyle to reduce your risk. Here’s what helps:

• Cut down on salt and processed foods
• Eat more fruits, veggies, and whole grains
• Stay active and maintain a healthy weight
• Avoid smoking and limit alcohol
• Get regular health check-ups

Making better food choices every day may seem small, but over time, it can protect your stomach and improve your overall health.

Study Reference: https://pubmed.ncbi.nlm.nih.gov/32336147/