The primarily plant-based food regimen, based mostly on conventional consuming patterns within the likes of Spain, Italy and Greece, contains no less than 5 parts of fruit and greens per day.This presents ample quantities of dietary fibre, which may scale back the danger of bowel most cancers by serving to keep a wholesome intestine microbiome and decreasing the intestine’s publicity to probably dangerous chemical compounds, says Dr Fiona Malcomson, a researcher in human vitamin at Newcastle College.“Having a nutritious diet – filled with fruit and greens – may not directly scale back our threat of growing cancers by serving to us to keep up a wholesome physique weight,” she notes.To spice up consumption, Dr Malcomson recommends combining fruit, akin to berries and banana, with oats or muesli for breakfast and tucking right into a mixed-vegetable omelette for lunch.Whereas berries are wealthy in cancer-fighting flavonoids and antioxidants, the carotenoids in darkish inexperienced leafy greens akin to kale and spinach can increase the physique’s antioxidant defences, which might help restrict the DNA injury that may result in most cancers.Pulses (no less than three parts per week)