When it comes to supporting breast health and reducing cancer risk, food is a powerful tool—and GBOMBS offer one of the most evidence-based approaches. GBOMBS stands for Greens, Beans, Onions, Mushrooms, Berries, and Seeds—a group of nutrient-dense plant foods rich in anti-cancer compounds, antioxidants, and immune-supporting phytochemicals. Whether you’re focused on prevention, hormone balance, or general vitality, these foods form the foundation of a protective, healing diet.
These foods not only help lower inflammation and support healthy detoxification, but they also contribute to sustainable weight management and immune resilience, two crucial factors in hormone-driven cancers like breast cancer.
Greens 🥦
Greens like kale, broccoli, rocket, cabbage and brussel sprouts are packed with sulforaphane and other phytonutrients that support liver detoxification of oestrogen and reduce cancer cell growth. They’re also rich in chlorophyll, which helps bind toxins and alkalise the body. These greens help promote detoxification of oestrogen, Inhibit cancer cell growth and protect DNA from damage.
Beans 🫘
Beans are incredibly rich in soluble fibre and resistant starch, which support gut health and oestrogen clearance via bowel elimination. They help stabilise blood sugar, promote satiety, and feed beneficial gut bacteria – creating a microbiome environment that helps neutralise toxins and estrogens. Studies also link bean consumption with reduced risk of digestive and hormone-sensitive cancers.
Onions 🧅
The allium family (onions, garlic, leeks, scallions, and shallots) contains organosulfur compounds that are released when chopped or crushed. These compounds reduce inflammation, slow tumour growth and promote apoptosis (cancer cell death). They also provide flavonoids like quercetin, which enhance immune activity and protect cellular integrity.
Mushrooms 🍄
All mushrooms, especially shiitake, maitake, and reishi, have potent anti-cancer properties. They stimulate the immune system, reduce angiogenesis (blood vessel formation that feeds tumors) and contain natural aromatase inhibitors, which help block the enzyme that converts other hormones into oestrogen – important for reducing oestrogen-driven tumour growth.
Berries 🍓
Berries (especially blueberries, raspberries, and blackberries) contain high levels of ellagic acid and anthocyanins -potent antioxidants that protect cells from DNA damage, neutralise free radicals, reduce inflammation, and support lymphatic drainage. Berries also support cardiovascular and cognitive health, which are critical for overall resilience during aging.
Seeds 🌱
Flaxseeds, chia, pumpkin, and sunflower seeds provide lignans, zinc, magnesium, and essential fatty acids. Lignans are phytoestrogens that help modulate oestrogen activity meaning they have a mild, balancing effect on oestrogen levels. They can bind to oestrogen receptors, helping to either weaken the effect of excess estrogen or gently support low levels, making them beneficial for hormone regulation and breast health. Healthy fats support hormonal balance and reduce inflammation.
These foods don’t just nourish your body – they actively assist in clearing excess oestrogen, support immune defences, and may prevent abnormal cell growth. By incorporating GBOMBS daily, you’re giving your body key tools for long-term breast health and hormonal harmony.
Try adding a mix of GBOMBS to your meals each day:
- Roasted veg with garlic and pumpkin seeds
- Smoothie with greens, flaxseed, and berries
- Lentil, cauliflower and mushroom soup
- Flax & Sunflower Seed Crackers with Mushroom Pâté – serve seed crackers with a homemade mushroom pâté (sautéed mushrooms, onion, garlic, and walnuts blended). Add sliced cucumber or radish for crunch.
- Miso Mushroom Soup with Greens – Miso paste with garlic, ginger, and spring onions. Add sliced mushrooms (shiitake or oyster), bok choy, kale.
- Asian-Inspired GBOMBS Slaw – Base: Shredded red cabbage + bok choy. Add-ins: Edamame, spring onion, shredded carrots, sautéed mushrooms. Crunch: Sesame seeds, almonds. Dressing: Tamari, rice vinegar, ginger, garlic.
- Mediterranean GBOMBS Power Salad – Base: Baby spinach, chopped kale, rocket and romaine lettuce. Add-ins: Chickpeas, cherry tomatoes, red onion, cucumber, black olives. Toppings: Pumpkin seeds, hemp seeds. Dressing: Lemon, garlic, tahini, and oregano.
A note on prostate health:
While GBOMBS are well known for supporting breast health, they also offer powerful benefits for prostate health. Cruciferous greens like broccoli and kale contain sulforaphane, which has been shown to inhibit the growth of prostate cancer cells. Mushrooms, especially shiitake and reishi, may help modulate immune function and reduce inflammation linked to prostate enlargement. Flaxseeds and pumpkin seeds are rich in lignans and zinc, both important for healthy testosterone metabolism. Together, these nutrient-dense foods support hormone balance, cellular protection, and detoxification—making them equally valuable for men looking to reduce prostate cancer risk.
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