A plant-based diet is a powerful way to reduce cancer risk. And for people who have been diagnosed with cancer, it is an important way to improve survival.

The more naturally colorful your diet is, the more likely it is to have an abundance of cancer-fighting compounds. The pigments that give fruits and vegetables their bright colors—like beta-carotene in sweet potatoes or lycopene in tomatoes—help you fight cancer.

Plant foods also contain fiber, which helps remove excess hormones that could lead to breast and prostate cancer. Fiber also quickly removes waste from the digestive system, which helps prevent colorectal cancer.

Avoiding meat and dairy products allows you to sidestep potential risks. Grilling meat—including chicken and fish—produces carcinogens. Red and processed meats—like bacon and hot dogs—contain harmful substances that lead to colorectal cancer. Dairy products have been linked to prostate, breast, and ovarian cancers.