Mediterranean Diet
A Mediterranean diet is high in vegetables, fruits, whole grains, and olive oil and low in meat, sweets, and saturated fat. It is linked to lower risks of cancer and relief of some symptoms and imbalances common among people with cancer.
Mediterranean diet at a glance
The Mediterranean diet has become recognized as a beneficial diet for people around the world to follow for its health benefits, ease of implementation, and eating pleasure. It focuses on these foods:
In abundance:
- Fruits
- Vegetables
- Whole grains
- Legumes
- Nuts and seeds
- Olive oil
- Herbs and seasonings
In moderate amounts:
- Fish (once or twice a week)
- Poultry
- Eggs
- Yogurt
- Cheese
- Salt
- Red wine with meals, also see: recommendations against alcohol for people with cancer ›
Only sparingly:
- Meat and meat products
- Sweets
- Butter or margarine
Most of the benefits from eating a Mediterranean diet are seen in lower risk of cancer, both as a whole and for many specific cancer types. Some evidence also links a Mediterranean diet to lower risks of depression, anxiety, and cognitive symptoms.
The Mediterranean diet was initially based on the dietary habits of people living in Mediterranean regions, especially traditional Greek diets. The foods and ingredients used in the Mediterranean diet are commonly available in grocery stores throughout the USA and Canada. Many substitutions of foods with a similar nutritional value are possible. Some examples:
- Oats, rye, or brown rice for whole wheat
- Cilantro, cumin, cinnamon, ginger, and other seasonings for rosemary and basil
- Berries or melons for stone fruits
With substitutions, a “Mediterranean” diet can conform to many tastes and cultural preferences from around the world.
CancerChoices ratings for Mediterranean diet
We rate the Mediterranean diet on seven attributes, with 0 the lowest rating and 5 the highest. We rate the strength of the evidence supporting the use of the Mediterranean diet for a medical benefit, such as improving treatment outcomes or managing side effects.
See how we evaluate and rate complementary therapies ›
Improving treatment outcomes
See MoreEvidence so far doesn’t show clear links between improved treatment outcomes and following a Mediterranean diet.
See How can a Mediterranean diet help you? What the research says ›
Optimizing your body terrain
See MoreThere is good evidence that people following a Mediterranean diet have healthier body weight, lower insulin resistancea condition in which cells in your muscles, fat, and liver don’t respond well to insulin and can’t efficiently take up glucose from your blood for energy and lower fasting insulin (but varying effects on blood sugar depending on health status), and lower markers of inflammation. People following a Mediterranean diet have also shown changes in gut microbiota that support lowered inflammation and reduced risks of disease.
One study found that people eating a Mediterranean diet for 5 years had higher markers of immune activation than people eating a low-fat diet.
See How can a Mediterranean diet help you? What the research says ›
Managing side effects and promoting wellness
See MorePeople with breast cancer following a Mediterranean diet showed less anxiety in a small study. In another small study, people with prostate cancer on a Mediterranean diet showed less fatigue and better quality of life.
Studies not focused on people with cancer have shown that following a Mediterranean diet may improve depression and mood, cognitive function, quality of life, physical function, and blood pressure.
See How can a Mediterranean diet help you? What the research says ›
Reducing cancer risk
See MoreLarge studies have found that people following a Mediterranean diet have lower risk of cancer overall. Studies investigating specific cancers have found reduced risk for bladder, breast, colorectal, head and neck, and lung cancer among people following a Mediterranean diet.
One large study found no effects on recurrence among cancer survivors following a Mediterranean diet.
See How can a Mediterranean diet help you? What the research says ›
Use by integrative oncology experts
See More- Widely used by integrative practitioners
- Recommended in integrative cancer clinical practice guidelines
Safety
See More- Generally safe, with only minor side effects
- People with special nutritional needs should consult a dietician before changing their diet
- Some ingredients and foods are not appropriate for children
Affordability and access
See More- Widely available without restriction
- Generally inexpensive (less than $500 US/year extra cost compared to other diets)
The Mediterranean diet is part of a lifestyle that also includes generous amounts of physical activity,1Mayo Clinic staff. Nutrition and healthy eating: Mediterranean diet: a heart-healthy eating plan. Mayo Clinic. July 23, 2021. Viewed May 10, 2022. and so it relates closely to two of our 7 Lifestyle Practices: Eating Well and Moving More. However, virtually none of the studies we evaluated in this review measured or even mentioned physical activity, reporting only on diet. We cannot assume that people asked to follow a Mediterranean diet increased their physical activity in these studies. We review and assess studies that combine changes in diet with changes in physical activity in a separate section on both our Eating Well and Moving More pages at the bottom of the pages describing the evidence.
Keep reading about a Mediterranean diet
Authors
Andrew Jackson, ND, serves as a CancerChoices research associate. As a naturopathic physician practicing in Kirkland, Washington, he teaches critical evaluation of the medical literture at Bastyr University in Kenmore, Washington. His great appreciation of scientific inquiry and the scientific process has led him to view research with a critical eye.
Ms. Hepp is a researcher and communicator who has been writing and editing educational content on varied health topics for more than 20 years. She serves as lead researcher and writer for CancerChoices and also served as the first program manager. Her graduate work in research and cognitive psychology, her master’s degree in instructional design, and her certificate in web design have all guided her in writing and presenting information for a wide variety of audiences and uses. Nancy’s service as faculty development coordinator in the Department of Family Medicine at Wright State University also provided experience in medical research, plus insights into medical education and medical care from the professional’s perspective.
Curator and reviewer
Laura Pole is senior clinical consultant for CancerChoices. Laura is an oncology clinical nurse specialist who has been providing integrative oncology clinical care, navigation, consultation, and education services for over 40 years. She is the co-creator and co-coordinator of the Integrative Oncology Navigation Training at Smith Center for Healing and the Arts in Washington, DC. Laura also manages the “Media Watch Cancer News That You Can Use” listserv for Smith Center/Commonweal. In her role as a palliative care educator and consultant, Laura has served as statewide Respecting Choices Faculty for the Virginia POST (Physician Orders for Scope of Treatment) Collaborative as well as provided statewide professional education on palliative and end-of-life care for the Virginia Association for Hospices and Palliative Care.
For CancerChoices, Laura curates content and research, networks with clinical and organizational partners, brings awareness and education of integrative oncology at professional and patient conferences and programs, and translates research into information relevant to the patient experience as well as clinical practice.
Laura sees her work with CancerChoices as a perfect alignment of all her passions, knowledge and skills in integrative oncology care. She is honored to serve you.
Last update: December 12, 2023
Last full literature review: November 2021
CancerChoices provides information about integrativein cancer care, a patient-centered approach combining the best of conventional care, self care and evidence-informed complementary care in an integrated plan cancer care. We review complementaryin cancer care, complementary care involves the use of therapies intended to enhance or add to standard conventional treatments; examples include supplements, mind-body approaches such as yoga or psychosocial therapy, and acupuncture therapies and self-care lifestyle actions and behaviors that may impact cancer outcomes; examples include eating health-promoting foods, limiting alcohol, increasing physical activity, and managing stress practices to help patients and professionals explore and integrate the best combination of conventionalthe cancer care offered by conventionally trained physicians and most hospitals; examples are chemotherapy, surgery, and radiotherapy and complementary therapies and practices for each person.
Our staff have no financial conflicts of interest to declare. We receive no funds from any manufacturers or retailers gaining financial profit by promoting or discouraging therapies mentioned on this site.
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References[+]
| 1 | Mayo Clinic staff. Nutrition and healthy eating: Mediterranean diet: a heart-healthy eating plan. Mayo Clinic. July 23, 2021. Viewed May 10, 2022. |
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