Foods That Increase Breast Cancer Risk: Recognise Early Symptoms

Jakarta, CNBC Indonesia - Breast cancer remains one of the biggest health threats for women in Indonesia. However, the risk can be reduced through a healthy diet, active lifestyle, and early detection. Recent studies indicate that consuming ultra-processed foods, processed meats, and excessive saturated fats can increase breast cancer risk. However, experts stress no single food directly causes the disease. Jennifer Ligibel, a professor at Harvard Medical School and senior physician at the Dana-Farber Cancer Institute’s Breast Oncology Center, stated that alcohol remains the most consistently linked dietary factor for breast cancer. ‘Apart from alcohol, no food has been proven to directly cause breast cancer,’ Ligibel said, as quoted by BreastCancer.org on Wednesday (27 May 2026). Beware of Foods That Increase Breast Cancer Risk Ultra-processed foods are typically high in sugar, salt, saturated fats, and contain numerous additives and preservatives. Examples include soft drinks, fast food, chicken nuggets, sausages, packaged crisps, instant noodles, frozen pizzas, and various sweetened packaged snacks. A 2023 study involving approximately 462,000 participants found that higher consumption of ultra-processed foods correlates with increased breast cancer risk. Alison Meagher, an oncology nutritionist at Scripps Health, explained that ultra-processed foods can trigger obesity, inflammation, and disrupt gut microbiome health, which is suspected to influence cancer risk. ‘Ultra-processed foods often contain added sugar, saturated fats, and additives which, when consumed regularly, can negatively impact weight, inflammation, and gut microbiome,’ Meagher said. In addition to ultra-processed foods, processed meats such as sausages, bacon, salami, and hot dogs are linked to higher breast cancer risk. A review of 13 studies involving over 1 million participants found regular consumption of processed meats increases breast cancer risk by 9%. Meanwhile, high consumption of red meat like beef, goat, and pork is associated with a 6% higher risk. A 2024 study of over 500,000 participants found high saturated fat intake also raises breast cancer risk. Saturated fats are prevalent in butter, cheese, fast food, fried items, and packaged baked goods. Healthy Diets and High-Fibre Foods Can Offer Protection Conversely, a healthy diet can help reduce breast cancer risk. The Mediterranean diet, rich in fruits, vegetables, whole grains, fish, olive oil, and lean proteins, has been extensively studied. Research shows postmenopausal women following a Mediterranean diet have a 40% lower risk of developing estrogen receptor-negative breast cancer. ‘We know the Mediterranean diet helps people live longer, avoid diabetes and heart disease, and maintain a stable weight,’ Ligibel said. Additionally, high-fibre intake plays a crucial role. A 2020 study found women consuming ample fibre have an 8% lower breast cancer risk compared to those with low fibre intake. ‘Fibre is one of the most important dietary components for disease prevention,’ Meagher said. Recognise Early Symptoms of Breast Cancer The Indonesian Ministry of Health also warns that breast cancer can affect anyone, particularly women with risk factors such as family history, obesity, unhealthy lifestyle, long-term hormone use, or never having breastfed. The ministry stressed that early detection is crucial for improving survival rates. ‘The earlier breast cancer is detected, the greater the chance of recovery and living a healthy, productive life,’ the ministry stated in an official release. The public is urged not to ignore breast changes, as early symptoms often appear painlessly. Warning signs include: - A hard lump in the breast or armpit - Changes in breast size or shape - Inverted nipple - Abnormal discharge from the nipple - Skin dimpling resembling an orange peel The ministry encourages women to regularly perform breast self-examinations (SADARI), clinical breast examinations (SADANIS) by healthcare professionals, and mammograms, especially for women over 40. In addition to early detection, breast cancer risk can be reduced by maintaining a healthy weight, regular exercise, quitting smoking, avoiding alcohol, and consuming more antioxidant-rich foods such as fruits and vegetables.