Eating 90 Grams of Wholegrains Daily Linked to Lower Breast Cancer Risk: Study - Video

A higher long-term intake of wholegrains may be linked to a lower risk of breast cancer, according to a study published in the European Journal of Nutrition. Researchers found that women who consistently consumed at least 90 grams of wholegrains per day-the amount recommended in the 2023 Nordic Nutrition Recommendations—had a significantly lower risk of developing breast cancer compared with women who consumed much lower amounts.

The study analyzed data from 36,479 women aged 48 to 83 years who participated in a large Swedish health study. Researchers assessed dietary habits using food-frequency questionnaires and followed participants for an average of 16.5 years. During that time, 1,979 women were diagnosed with breast cancer.

Women were grouped according to their average wholegrain intake: less than 45 grams per day, 45 to less than 90 grams per day, and 90 grams or more per day. The results showed that women who consistently met or exceeded the 90-gram target had a 22% lower risk of breast cancer compared with those in the lowest intake group.

Researchers believe several factors may explain the association. Wholegrains are rich in dietary fiber, which may help lower circulating estrogen levels by reducing hormone reabsorption in the digestive tract. Wholegrains may also support a healthier gut microbiome and reduce inflammation, both of which have been linked to lower cancer risk. In addition, they contain bioactive compounds that may help protect cells from damage.

The study also suggested that different wholegrain foods may not have identical effects. Variations in fiber content, plant compounds, processing methods, and other factors could influence their relationship with cancer risk.

Because the study was observational, it cannot prove cause and effect. However, the findings support current dietary recommendations encouraging regular wholegrain consumption as part of a healthy lifestyle and suggest that the type of wholegrain foods consumed may also matter.

REFERENCE: Pitt, S., Hakansson, N., Kaluza, J., et al. (2026). Long-term wholegrain intake in line with the Nordic Nutrition Recommendations 2023 and risk of breast cancer in a population-based cohort of women. European Journal of Nutrition. DOI: https://doi.org/10.1007/s00394-026-04013-8. https://link.springer.com/article/10.1007/s00394-026-04013-8