When it comes to lowering your risk of cancer, what you add to your plate can make a meaningful difference.

Jeanna Rich, an oncology registered dietitian with OSF Cancer Support Services, says the key is nourishing the body with whole grains, colorful fruits and vegetables, fiber-rich foods and Omega-3s.

As someone who works closely with cancer patients, Rich encourages people to think of food as a daily opportunity to fuel the immune system and support long-term health.

Why fiber matters

Most Americans fall short on fiber; a nutrient vital for good gut bacteria, healthy digestion and lowering the risk of colorectal cancer.

Rich says increasing fiber can be simple. Start by working whole grains into meals: oats, wild rice, flax seed, walnuts, pumpkin seeds and chia seeds. They can easily be sprinkled onto cottage cheese, Greek yogurt or oatmeal to boost texture and nutrition.

Research backs up these benefits. A large group of researchers from 15 international cohort studies, including scientists from the American Cancer Society (ACS), analyzed data from more than 842,000 men across North America, Europe, Australia and Asia. Their findings suggest that dietary fiber may lower the risk of developing advanced and aggressive forms of prostate cancer. Additional ACS findings note that whole grains may help fight against advanced prostate cancer.

Rich offers a practical approach to building a fiber-forward breakfast.

"Another great way to add fiber is with our yogurt. A lot of us make yogurt parfaits, but here's a way to take it to the next level. Add chia seeds, flax seeds, pumpkin seeds and walnuts," Rich says. "Top them with berries, which contain a ton of fiber."

Berries – whether fresh or frozen – are packed with vitamins, antioxidants and deep pigments that signal high nutrient content. Rich recommends buying frozen berries and storing them in the fridge to thaw, making them easy to add into yogurt, cottage cheese or morning oatmeal. Frozen produce can be a cost-effective option, especially when items are out of season, Rich says. Thanks to the flash-freezing process, these foods retain their nutrients and offer the same high-quality nutrition as fresh varieties, she adds.

Other high-fiber additions include quinoa, lentils and canned beans, which are paired well with salads, vegetables and hearty meals.

The power of Omega-3s

Omega-3 fatty acids play a crucial role in reducing inflammation and strengthening immune cells.

Some plant-based Omega-3s are found in foods like ground flax seed, but Rich notes that fish-based sources are more efficiently used by the body.

"Some Omega-3s will be found in ground flax seed. However, your body doesn't utilize it as effectively. So, you want to go for those Omega-3s, found in salmon. Keep it frozen in your freezer and choose products that are wild caught. That will have a higher concentration of Omega-3s," Rich says. "Omega-3s help decrease inflammation in our body and increases our fighter cells, so it's a wonderful way to protect from chronic disease and cancer."

Salmon can easily be added into breakfast dishes, salads or purchased as salmon patties. Canned sardines are another convenient, nutrient-dense option.

A need for more vegetables, and more variety

Despite growing awareness of the benefits of produce, Americans still struggle to get enough vegetables into their diet.

"A lot of us are not getting enough vegetables. Many Americans are getting a decent amount of fruit, but vegetables are the tricky ones. When it comes to veggies, diversity is key," Rich says. "On average, most of us only use the same 10 vegetables in our eating routine."

Rich encourages using easy steamer bags filled with multiple vegetables. These mixes often include an array of colors – a good sign you're getting a wide range of nutrients that help fight cancer and chronic disease.

The benefits of polyphenols

Colorful fruits and vegetables bring another powerful nutrient group: polyphenols.

"Polyphenols, flavonoids and lycopene are some key words you may be hearing. Those are the things that are activated in your body and helping protect you," Rich says. "Polyphenols are becoming very popular and are in studies about the gut microbiome. That is considered a source of prebiotics, as well. All these different colors can help feed that good bacteria that helps your immune system be healthy."

Lycopene – found in red and orange produce like tomatoes and peppers – is known to help protect against prostate cancer. Cooked tomatoes are especially beneficial because heat increases lycopene concentration.

Rich suggests adding tomatoes into soups, stews and chili to boost cancer-fighting potential.

What kinds of cancer can a healthy diet protect against?

According to Rich, the right dietary patterns can help protect against a wide range of cancers:

• Breast
• Ovarian
• Gynecologic
• Prostate
• Colorectal
• Gastric

Fiber, Omega-3s and polyphenols are particularly powerful against colorectal and gastric cancers.

Additionally, managing weight through a balanced diet can reduce estrogen production in adipose tissue — a factor that increases breast cancer risk.

Fiber, protein, fruits and vegetables help reduce that risk and help us live a healthier life.

Surprising ways to get more protein

Protein also plays a crucial role in prevention and is especially important for those undergoing treatment.

Rich offers several easy, creative ways to boost protein intake:

• Scrambled eggs: Whisk in cottage cheese to make them “extra fluffy and packed with more protein.”
• Greek yogurt: Blend into red tomato sauce or pasta dishes or use it to make spinach artichoke dip.
• Oatmeal: Add kefir to boost protein and probiotics, helping reduce blood sugar spikes and inflammation.

Foods and drinks to limit or avoid

To best support your health, Rich recommends minimizing:

• Ultra-processed foods
• Artificial additives
• Alcohol
• Excess red meats
• Color dyes
• Processed meats

These items contribute to inflammation and can increase the risk of several types of cancer.

To learn more about how cooking and nutrition work together to improve your health, visit the OSF HealthCare Cancer Institute Teaching Kitchen's website. 

Innovative Technologies at the Forefront

Leading-edge cancer treatments like proton beam therapy, brachytherapy, genetic counseling and dietetics are all offered within the OSF Cancer Institute, providing patients with a one-stop-shop during their cancer journey.  

Proton therapy

Proton therapy was first offered on April 1, 2024.

"Proton therapy lets us offer radiation therapy to patients that maybe wouldn't have been able to tolerate side effects due to tumor location, or factors such as prior radiation treatment to the same area," says Tom Cox, the vice president of operations at OSF Cancer Institute. " This is possible because protons stop after passing through a tumor, eliminating the radiation effects on tissue often treated incidentally to photon (X-ray) therapy. The OSF Cancer Institute is on track to have treated 180 patients by April 1, 2025 – which far exceeded the original first-year target of 130 patients.

Brachytherapy

The brachytherapy suite offers a more patient-friendly way for mostly prostate and gynecological (cervical, endometrial) cancer patients to receive treatment. This option involves placement of applicators or needles directly into tumors so that very controlled, effective radiation can be delivered in discrete volumes. Since the radiation is delivered from within the tumor, there is a dramatic reduction of the dose to normal tissue, even those near the tumor itself. The dose is delivered with high-dose rate techniques so the therapy is delivered in just a few minutes time.

"Being able to bring the introduction of the applicators into the body, the treatment planning CT and the treatment all in one room, has created a much better experience. We're having some really good outcomes there, and we think we can expand what we're able to do there,” Cox says.

Intuitive Ion robot 

The OSF Cancer Institute’s pulmonology team offers state-of-the-art diagnostic tools and treatments, including minimally invasive, robotic surgeries and robotic assistive bronchoscopy. This includes the Intuitive Ion Robot, which allows care teams to get early answers and advance care for lung cancer patients.

"We're going to leverage the ability of an ion robot in the interventional pulmonary lab to really upend how we do the front end of lung cancer care," Cox says. "That robot is going to enable us to biopsy smaller lesions. It has fewer side effects than when you're getting a lung biopsy that's CT-guided. You can also do a staged EBUS (endobronchial ultrasound) exam, so you can diagnosis and stage at the same time."

Rachael Davis, MD, a pulmonologist at OSF Cancer Institute, and her team have been using the ion robot weekly. Dr. Davis and her team are training more providers, and by this summer they’re expecting to quadruple – or more – how often it’s used. 

HIPEC procedures

Hyperthermic intraperitoneal chemotherapy (HIPEC) surgeries are now offered at the OSF Cancer Institute. Tamara Floyd, MD, a surgical oncologist with OSF performs the open surgery and removes tumors from the abdomen. In the HIPEC procedure, heated chemotherapy is circulated through the body for a period of time. The first case went extremely well, and Dr. Floyd is planning her second case for mid-March. 

In addition to treatment options, the OSF Cancer Institute is increasing cancer supportive services in the Peoria region as well.

• Cancer navigation - 13% increase (Specially trained OSF Mission Partners walking you through the process of cancer care) 
• Dietetics - 64% increase
• Palliative medicine - 213% increase (Helps control symptoms, augments treatment from physicians) 
• Genetic counseling - 20% increase

Nutrition journey during cancer

Part of the dietary benefits OSF Cancer Institute offers is in the CEFCU Teaching Kitchen. Oncology dietitians work with patients on recipes to cook and are there with them step-by-step during their cancer journeys. Cox says 50% of people who come in for cancer treatment have dietary risks, while 80% of those people suffer malnutrition during treatment. Having a trained, professional dietary team walking alongside you helps fight those negative complications.

OSF Cancer Institute Culture

Cox credits the Institute’s first-year success to the culture of those who work there. The goal, he says, is to offer cancer support services across the entire spectrum of life. 

"The Mission Partners that work in this building have completely bought in to the idea that we all are advocates for cancer patients. We're always asking patients what they need, to see if we can help them," Cox says. "If we hear there's an issue with travel, or they're having trouble keeping food down, or if their children are not coping very well (with a loved one's cancer diagnosis), we know there are resources in the building, and we try very hard to line up those resources. You can feel it when you walk through the building."

Support services after cancer treatment 

"We can get you with a nurse, an exercise specialist and a dietitian to get back to your best life after cancer. Maybe you like to run a lot and ran half marathons, and you think you'll never be able to do it again. We have rehab and exercise specialists here and nutritionists. Who says you can't do that again? We're going to work with you to see you can get to the life after cancer you want to get to,” Cox says.

Services and medical professionals continue to grow

Building off the first year of OSF Cancer Institute, the administrative team continues to hire world-class medical professionals to offer cancer care in Peoria. A breast surgeon was recently brought onto the team, and a colorectal surgeon will be starting soon.

Additionally, the fourth floor of the building will be built out soon. Cox says this will give much-needed space for the surgical oncology and medical research teams. Research-focused medical oncologists are currently being recruited as well.

Leaving OSF Cancer Institute healthier, and more aware

Patients who leave OSF Cancer Institute don't just leave the building as healthier people; their awareness continues and will benefit other people. Cox admits a cancer diagnosis is not an easy thing to go through, and that the support from the OSF care team doesn’t stop when you walk out the door.

Grateful for community support

Cox says he’s been humbled throughout the years of working in oncology by the incredible commitment of the community and region to the OSF Cancer Institute.

"It is overwhelming to me, the philanthropic spirit of our community and extended community," Cox says. "I take that as, they've made a big commitment to us, and we're making a big commitment back. We're going to bring things to central Illinois that have not been here before. We are going to support you and your family members throughout your life and keep you as healthy, relative to cancer, as we possibly can."

Looking to the future

Cox says the OSF Cancer Institute is looking to bring more pediatric cancer support services to the building, the work collaboratively alongside the adult services.

The team is creating both a lung lesion clinic and a lung multidisciplinary clinic, which aims to reduce the time from finding a cancerous lesion to treatment. The lesion clinic is expected to open in late spring.

The OSF Cancer Institute intake team has been created with oncology nurses who will answer patients’ questions on the very same day, to see if services are right for you.

Cox adds that OSF is planning to put together an early detection hotline as a resource for the community to know if or when they should be screened for cancer.

To learn more about the OSF HealthCare Cancer Institute, visit its website to view the services offered and find contact information to get connected.

Video Interview Clips

Cancer can impact anyone, and the numbers show cases skewing younger.

Recently, the American Cancer Society reported that for the first time colon and rectal cancers have become leading causes of cancer deaths in younger adults. 

Overall, lung cancer remains the leading cause of cancer death among men and women of all ages. Prostate cancer is second for men, and breast cancer is second for women. Colorectal cancer is third for both men and women. 

Another study suggests that certain cancers are being diagnosed more often in younger adults in the U.S., and the spike is due, in part, to adults and especially women in their 30s.

The study published in the journal JAMA Network Open, looked at 17 National Cancer Institute registries with more than 500,000 cases of early-onset cancer, or cancers diagnosed in patients under age 50, between 2010 and 2019. The study showed early-onset cancers increased during that time by an average of just over a quarter of a percent (.28).  

In 2019, breast cancer had the highest number of incidences of early-onset cases. Gastrointestinal cancers and cancers of the urinary system and the female reproductive system are right up there as well.  

Peggy Rogers is a nurse practitioner in genetics and medical oncology for OSF HealthCare. She sees similar trends among her patients.

“For women, they are the caregivers in the family, and they tend to worry about everyone else besides themselves, and maybe put off seeking care sooner," says Rogers. "But women also encourage their husbands to seek and visit with their provider. So that’s a positive. But in general, I would say we have to keep talking.”

 Among gastrointestinal cancers, the most common early-onset cancers were found in the colon, rectum, stomach and pancreas. The fastest-growing incidence rates were found in the appendix, bile duct and pancreas.

“I think the nuance that we found is it's more common to find gastric cancers, which I don't think people realize, and I don't think people are aware of, the signs for gastric cancer can be as simple as abdominal pain and nausea or feeling full quickly, and they may need medical attention sooner," says Rogers. 

Some of the reasons for increased cancer rates in adults under age 50 include:

·         Drinking alcohol in excess

·         Smoking tobacco

·         Eating a Western diet (prepackaged foods, fried foods, processed meats, high-sugar drinks)

·         Being obese or overweight

·         Being exposed to environmental toxins

“We are concerned that obesity is an epidemic, and it's not just overconsumption of food and inactivity," says Rogers. "It’s the types of foods that people are eating, which is processed, it's quick, it's easy, but it's not the most beneficial.”

To lower your overall cancer risk, Rogers recommends maintaining a healthy weight, increasing your exercise, trying to eat five to nine servings of fruits and vegetables each day, limiting processed foods, not smoking and drinking in moderation.

Colonoscopy screening is usually recommended starting at age 45. People with family history may have to start earlier.  And pay attention to potential symptoms such as blood in the stool, abdominal pain, changes in bowel habits and unexplained weight loss. 

Rogers also recommends having conversations with your physician about your health. And for younger people who don’t have a provider, it’s important to find one. 

“I think working towards having a visit at least once a year to establish with a provider – establish goals for their health care – is very important and sometimes family history is contributory and why people get cancers," she says. "So those are discussions that you can have with your primary care provider. Maybe they need a referral or their family member that's been affected with cancer should consider a genetic risk assessment to further look at what may be contributing to some of the cancers in the family, even at early onset.”

For more information about cancer, visit OSF HealthCare. 
 

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