What Does Sto.mach Can.cer “Fear” the Most? Doctors Say It “Fears” People Who Regularly Eat These 6 Foods

Even while enjoying delicious meals, you can still protect your health and guard against stomach cancer by cleverly adding these six foods to your daily menu.

Stomach cancer remains one of the deadliest gastrointestinal cancers. According to statistics from GLOBOCAN 2022, the world records more than 1.12 million new cases of stomach cancer each year, with about 768,000 deaths. Nutrition expert Huang Shu-hui from Taiwan’s Ministry of Agriculture warns that diet has a major impact on this dangerous disease.

According to Dr. Huang, many studies show that high-salt foods, pickled foods, and processed meats increase risk due to their high nitrite content, which can easily convert into carcinogenic nitrosamines. However, some familiar foods, when eaten correctly, may actually help prevent stomach cancer.

To keep stomach cancer away, make a habit of eating the six foods below regularly—even during holidays—because this disease “fears” them:

1. High-quality protein
Protein helps repair the stomach lining, maintain immunity, and prevent wasting. Dr. Huang recommends prioritizing soybeans, black beans, eggs, and ocean fish such as mackerel, salmon, and tuna. Healthy adults should aim for about 1.0–1.2 grams of protein per kilogram of body weight per day. Good protein supports stable regeneration of mucosal cells and reduces the risk of prolonged damage that may lead to mutations.

2. Foods rich in soluble fiber
Not all fiber is the same. Soluble fiber found in oats, okra, mushrooms, seaweed, apples, and papaya can absorb water and form a gel-like layer that protects the stomach lining while regulating bowel movement. A recommended intake of 25–35 grams of fiber daily helps prevent overeating, reduces food stagnation, and lowers irritation to the stomach lining.

Dr. Huang notes that okra is especially rich in natural mucilage, which soothes the stomach lining. When preparing okra, keep the stem intact, rinse gently, and blanch quickly for 1–2 minutes to preserve the protective mucilage.

3. B vitamins, especially B12 and folate
Vitamin B12 and folic acid play key roles in DNA synthesis and red blood cell production. Long-term deficiency can disrupt the regeneration of stomach lining cells. Good sources include eggs, liver, clams, lean meat, rice germ, and spinach. The recommended daily intake is about 400–600 mcg of folate and 2.4–2.8 mcg of vitamin B12.

Maintaining adequate B vitamins helps stomach cells divide properly and reduces the risk of genetic errors, thereby lowering the risk of stomach cancer.

4. Combine iron-rich foods with vitamin C
Iron deficiency reduces oxygen transport to tissues, affecting mucosal recovery. Liver, oysters, eggs, black sesame, and seaweed are rich in iron. Adult men need about 10 mg per day, while women need about 15 mg.

However, Dr. Huang emphasizes that for effective stomach cancer prevention, iron should be combined with vitamin C from guava, oranges, tangerines, and bell peppers to enhance absorption. Vitamin C also helps neutralize nitrites and limits the formation of nitrosamines in the stomach.

5. Cruciferous vegetables rich in sulforaphane
Broccoli, kale, and cabbage contain sulforaphane. Dr. Huang explains that this compound can inhibit Helicobacter pylori, a major risk factor for ulcers and stomach cancer. Many studies also show that sulforaphane activates natural detoxifying enzymes, protecting the stomach lining from oxidative damage.

Aim to eat these vegetables 3–4 times per week, and choose light steaming instead of heavy stir-frying.

6. Fruits and vegetables rich in plant compounds
Strawberries, cranberries, and raspberries contain ellagic acid, which can inhibit Helicobacter pylori. Tomatoes, carrots, and garlic contain p-coumaric acid, which binds nitrates and reduces their conversion into nitrosamines. These foods form a natural “biological shield” for the stomach that Dr. Huang recommends including regularly on the table, whether during holidays or everyday meals.

Stomach cancer, it turns out, truly “fears” the long-term habit of eating correctly. When protein intake is adequate, fiber is consistent, and vitamins and plant compounds are abundant, the stomach lining is protected, harmful bacteria are suppressed, and chronic inflammation is controlled.

At the same time, regular exercise, proper sleep, and avoiding prolonged stress are also essential for maintaining a healthy stomach.