Beans & Breast Health: A Smart Choice This October

October is Breast Cancer Awareness Month, a time to honor survivors, raise awareness, and reflect on the daily choices that help support lifelong health. One of the simplest steps you can take toward prevention? Enjoying more beans.

Beans are more than a pantry staple; they’re a natural source of antioxidants, phytochemicals, and fiber, all of which work together to support the body’s defenses. The American Institute for Cancer Research (AICR) includes beans among its top recommendations for cancer prevention. That’s because regular bean consumption may help lower the risk of certain cancers, including colorectal, prostate, and breast cancers.

So what makes beans such a smart addition?

For starters, they’re rich in fiber and resistant starch, which feed beneficial gut bacteria and may help regulate hormones linked to some cancers. They also provide magnesium, potassium, and folate, nutrients that promote healthy blood pressure and cell function. Folate, in particular, plays a key role in DNA repair and cell growth, which may help lower cancer risk.

Beans also contain polyphenol phytochemicals, natural compounds that act as antioxidants to protect cells from damage. These same compounds may help reduce inflammation, another factor tied to cancer risk.

While research on beans and breast cancer is still evolving, several studies suggest that women who eat more fiber-rich plant foods, including beans, tend to have a lower overall risk of developing breast cancer.

As the AICR advises, try to fill at least two-thirds of your plate with plant foods such as whole grains, vegetables, fruits, and beans. It’s a simple, satisfying way to nourish your body, and one more reason to celebrate beans this October and beyond.

Try This: White Bean Soup with Swiss Chard, Butternut Squash, and Farro

This hearty fall soup brings together creamy white beans, vibrant Swiss chard, and sweet butternut squash with chewy farro for a cozy, nutrient-packed meal. Each bowl delivers fiber, plant protein, and polyphenols, the same nutrients linked to overall cancer prevention and heart health.

Pair it with a slice of whole-grain bread or a simple side salad for a complete, plant-forward meal.