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Originally published September 23, 2025
Last updated September 23, 2025
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Can what you eat help you avoid getting stomach cancer? “Most cases of stomach cancer happen sporadically and are purely a matter of bad luck,” says Sharon Shiraga, MD, an upper-gastrointestinal surgeon with Keck Medicine of USC. While there is no magic bullet to avoid stomach cancer, your daily food choices, combined with other healthy lifestyle practices, may help lower your risk.
While your genetics have the strongest influence on your cancer risk, the foods you eat can have a cumulative effect on your stomach’s health over time, Dr. Shiraga points out. As such, even people with a greater genetic risk for developing stomach cancer may be able to help lower their risk through dietary and lifestyle changes, she says. For example, research in Asian populations has shown that modifying nutrition may help decrease stomach cancer risk.
In general, Dr. Shiraga advises eating fewer processed and preserved foods, which are generally high in sugar and salt and potential nitrites or nitrates. “It’s really hard to find processed food without a very high content of sugar, salt and potentially harmful chemicals,” Dr. Shiraga observes.
Aim to eat more fruits and vegetables. The antioxidant compounds in produce can provide extra protection against diseases like stomach cancer, she says. When meal planning, try to ensure that half your plate is filled with vegetables.
When possible, follow a Mediterranean diet, which emphasizes whole, plant-based foods and healthy fats. Choose high-quality proteins like lean meat, fish and legumes. Avoid foods known to cause inflammation and eat fewer starches, including potatoes and pasta.
The goal isn’t to create anxiety around every food choice but to “do your best to make healthy choices to reduce your overall risk,” Dr. Shiraga says.
Dr. Shiraga recommends eating smaller meal portions throughout the day — such as four to six smaller meals throughout the day — rather than sticking to three large meals. Compared to eating a big meal, eating smaller meals causes less stomach stretching and stress on your body and allows for smaller insulin responses.
Exercise has a positive effect on reducing cancer risk. Here, Dr. Shiraga makes an important distinction: “Trying to multitask and walking while working, during times of stress, does not equal exercise.” Rather, you should engage in periods of exercise that help you relieve stress. And remember, she says: 15 minutes of exercise is better than no exercise at all.
Dr. Shiraga also reminds that obesity — especially excess fat around the midsection — can increase the risk of cancer. This type of fat, called visceral fat, can secrete hormones that increase your risk of cancer. “Obesity increases all cancer risk,” Dr. Shiraga says.
In addition to weight gain, pay attention to unexplained weight loss, Dr. Shiraga adds. Unexplained weight loss can be the first sign of cancer.
Other things to avoid include smoking and alcohol — particularly beer, which has been shown to increase stomach cancer risk, Dr. Shiraga says. By contrast, when it comes to red wine, small amounts — a small glass, not a bottle — can actually be protective.
Other options, like taking fish oil or antioxidant supplements, or taking anti-inflammatory medication like ibuprofen, should be discussed with your doctor.
The best defense against stomach cancer is to combine a healthy diet, healthy weight, exercise and proper cancer screening, Dr. Shiraga says. Making these choices is a powerful tool for shoring up long-term health. Start with small changes and build from there, she advises.
Finally, be sure to discuss stomach cancer screening with your doctor. For instance, if you have a family history of stomach cancer, discuss starting upper endoscopy screening at age 40 or 10 years before the youngest person in your family was diagnosed with stomach cancer.
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