New research from Memorial Sloan Kettering Cancer Center (MSK) is adding weight to the idea that what you eat may help protect against cancer. A recent clinical trial shows that a high-fiber, plant-based diet may play a role in slowing—or even preventing—cancer progression in high-risk individuals.
Here’s what the study found, and how it might inspire small but powerful changes in your own routine.
The Trial: What It Tested—and Why It Matters
Led by Dr. Urvi Shah, the trial focused on people with precursor conditions to multiple myeloma, a type of blood cancer. Known as MGUS (monoclonal gammopathy of undetermined significance) and smoldering multiple myeloma (SMM), these conditions are often symptomless but can develop into cancer over time.
Participants followed a plant-based, high-fiber diet rich in legumes, whole grains, vegetables, and fruits. For three months, meals were delivered directly to their homes. Then, over six months, they received personalized coaching and were monitored for one year total.
Unlike many nutrition studies, this wasn’t observational—it was interventional. Participants were not asked to restrict calories or portion sizes. Instead, they were encouraged to eat freely from nutrient-dense, minimally processed foods.
The Results: Measurable Health Improvements
The findings were promising:
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Participants lost weight
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Blood sugar, cholesterol, and inflammatory markers improved
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Immune system and gut health biomarkers strengthened
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In two participants, the disease progression actually stabilized
According to MSK, this is the first trial to show that a plant-based, high-fiber eating pattern can improve health markers in people with MGUS—and may even delay progression to full-blown cancer.
The Science Behind the Diet-Cancer Connection
Why might fiber and whole foods have this effect?
Dr. Neil Iyengar, a breast cancer oncologist at MSK, notes that body fat is more than just storage—it’s metabolically active. Excess or dysfunctional fat tissue can promote chronic inflammation and hormone disruption, which increases cancer risk.
Fiber-rich foods, on the other hand, help regulate blood sugar, support the gut microbiome, and may help reduce fat-driven inflammation throughout the body.
A Firsthand Perspective: From Firehouse to Fiber-Focused
One participant, William Walters, a retired NYC firefighter, credits the trial with transforming his health and outlook. Previously eating red meat daily, he embraced the plant-based meals—and saw major improvements in weight, cardiovascular health, and even mood.
“This diet made me feel good enough to stop taking antidepressants,” he shared. “It’s something I’m going to continue for life.”
What You Can Take Away
While more research is needed, MSK’s study supports the growing evidence that food isn’t just fuel—it’s medicine. A high-fiber, plant-based diet may help lower inflammation, improve immune health, and reduce your risk of cancer over time.
Looking to eat more in line with the science? Start here:
- 8 Veggies That Help to Lower Inflammation, Say Experts
- 7 Seriously Delicious High-Fiber Foods
- 9 Foods You Should Eat Daily For Longevity, According To Experts
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