Dietitians Say This Vegetable Family May Help Lower Pancreatic Cancer Risk

• Cruciferous vegetables contain sulforaphane, which may help reduce pancreatic cancer risk.
• Eating more than 3/4 cup of raw cruciferous vegetables each week has been associated with lower odds of pancreatic cancer.
• These vegetables also supply fiber and vitamin C, two nutrients that may help ease inflammation and lower cancer risk.

The pancreas is a pear-shaped organ behind the stomach that produces digestive enzymes and hormones such as insulin. It is also vulnerable to cancer. More than 60,000 people are diagnosed with pancreatic cancer each year. While there is no guaranteed way to prevent the disease, certain habits may help lower risk, including a balanced diet.

Vegetables are an important part of a healthy eating pattern and a cancer-conscious diet, but one group stands out in particular. “When it comes to cancer protection, cruciferous vegetables like broccoli, Brussels sprouts, kale and cabbage are heavy hitters,” says Pam Hartnett, M.P.H., RDN. Here’s why dietitians point to cruciferous vegetables as a smart choice for reducing pancreatic cancer risk.

Why Cruciferous Vegetables May Help Lower Pancreatic Cancer Risk

They Contain Protective Sulforaphane

Broccoli and other cruciferous vegetables are rich in plant compounds linked with lower cancer risk, including one that is less common in other vegetables.

“Sulforaphane, one of the most-studied compounds in cruciferous vegetables, has been shown to slow the growth of pancreatic cancer cells and even cause some of them to die in laboratory studies,” says Hartnett. This sulfur-containing compound also gives cruciferous vegetables their distinct flavor and slight bitterness.

How much should you eat to see a benefit? “One study found that people who ate more than three-quarters of a cup of raw cruciferous vegetables a week had [significantly] lower odds of being diagnosed with pancreatic cancer than those who ate less than a quarter-cup,” says Hartnett. You do not have to eat them raw to benefit, though cooking method matters. Gentle methods such as microwaving or briefly steaming may preserve more sulforaphane than longer cooking.

They May Help Reduce Inflammation

“Chronic inflammation can create an environment more conducive to cancer development,” explains Krystle Zuniga, Ph.D., RD, CSO, LD. Left unchecked, inflammation can damage cell DNA and alter how cells grow and divide, which may contribute to tumor formation and cancer. Antioxidant-rich cruciferous vegetables can help counter that process.

“Cruciferous vegetables provide vitamin C, carotenoids and other plant compounds that may help reduce oxidative stress and inflammatory pathways,” says Zuniga. Research has found that people who consume more vitamin C have lower odds of several cancers, including pancreatic cancer. Although oranges are often thought of as the main source, cruciferous vegetables are also a strong source of this vitamin. For example, 1 cup of cooked broccoli provides over 100% of the Daily Value for vitamin C.

They Provide Fiber

Cruciferous vegetables are also a good source of fiber, a nutrient associated with lower pancreatic cancer risk. Average fiber intake in the United States is about 15 to 16 grams per day, well below the recommended 25 to 38 grams. Adding more cruciferous vegetables to meals can help close that gap. A cup of cooked broccoli provides 5 grams of fiber, while a cup of cooked Brussels sprouts has as much as 6 grams.

Other Ways to Help Lower Pancreatic Cancer Risk

In addition to eating more cruciferous vegetables, these steps may also support pancreatic cancer prevention:

• Work toward a healthy body weight. There is convincing evidence that excess body fat increases pancreatic cancer risk, according to Zuniga. “Regular physical activity and a fiber-rich, plant-forward eating pattern are practical ways to support weight management,” she adds.
• Limit alcohol. Research has found that higher alcohol intake is linked with greater risk. “Heavy alcohol intake can contribute to pancreatitis, or inflammation of the pancreas, which can increase the risk of pancreatic cancer,” explains Debbie Bessen, M.S., RD, CSO. For cancer prevention, less alcohol is better, Hartnett says. “If you don’t drink, there’s no reason to start. And if you do, cutting back or choosing alcohol-free options is a smart move,” she adds.
• Quit smoking. Smoking is another changeable risk factor for pancreatic cancer, and quitting is one of the most important steps you can take to protect yourself. “And if you don’t smoke, avoid secondhand smoke whenever possible. It exposes you to many of the same cancer-causing chemicals,” adds Hartnett.

Recipes to Try

Our Expert Take

No single food can prevent pancreatic cancer, but adding more cruciferous vegetables to a balanced diet may help lower your risk. Whether you eat them raw, roasted, steamed or air-fried, these vegetables provide fiber, vitamin C, antioxidants and plant compounds such as sulforaphane that may be beneficial. Consider stocking up on them the next time you shop and working them into meals this week.