According to the American Cancer Society, over 2 million new cancer cases are expected to be diagnosed in the U.S. in 2025. The World Health Organization (WHO) also confirms that cancer is the second leading cause of death globally. The rising number of cancer cases—especially among younger adults—is alarming, and lifestyle factors cannot be ignored.

Dr. Saurabh Sethi, a Harvard- and Stanford-trained gastroenterologist with over one million followers on Instagram, shared that he is seeing more patients in their 30s and 40s being diagnosed with cancer compared to a decade ago. Based on his clinical experience, he recommends four simple dietary swaps that may help lower the risk of cancer:

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1. Swap Sugary Drinks for Sparkling Water

Dr. Sethi advises replacing sodas and sugary energy drinks with unsweetened sparkling water. He notes that daily consumption of sugary beverages can increase the risk of early-onset colorectal cancer by 32%.
Colorectal cancer is one of the most common cancers globally, especially affecting people over 50. However, diet, genetics, and lifestyle can significantly influence individual risk.

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2. Replace Cocktails with Non-Alcoholic Drinks

The WHO has stated there is no safe level of alcohol consumption when it comes to cancer risk.
Dr. Sethi strongly recommends minimizing alcohol intake, particularly for women. He points out that drinking two to three alcoholic beverages per day can increase the risk of breast cancer in women by 10%.
Instead, opt for festive non-alcoholic beverages to enjoy social events without the added health risks.

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3. Choose Lean Proteins Over Red Meat

Red and processed meats like burgers, sausages, and deli meats have been linked to an increased risk of colorectal and breast cancers.
Dr. Sethi encourages choosing lean proteins such as fish, chicken, or turkey.
Making smarter protein choices doesn’t mean sacrificing taste—it’s a simple switch that supports long-term health.

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4. Prioritize Whole Grains Over Refined Carbs

While refined grains like white bread and pasta are convenient and affordable, they aren’t the best for your health.
Dr. Sethi recommends switching to whole grains such as quinoa, millet, or whole wheat bread.
Whole grains are rich in fiber, which supports gut health and may help reduce cancer risk. This small change can make a significant impact on your overall well-being.

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Dr. Sethi emphasizes that your daily food choices matter more than you think. Even small adjustments in your diet can go a long way in lowering cancer risk and improving long-term health.