The Diet Backed by Research to Support You Before, During and After Cancer

September 03, 2026•6 min read

As we approach Autumn, we may be reminiscing about a sun-soaked, Mediterranean holiday. But we don’t need to travel very far to embrace a Mediterranean-style diet and the many benefits it entails!

The Mediterranean diet is a way of eating inspired by the traditional cuisines of countries bordering the Mediterranean Sea (e.g. France, Italy, Greece, Spain & Morocco). The diet is based on whole plant foods (such as wholegrains, legumes, fruits & vegetables), lean proteins (such as fish & seafood) and healthy fats (such as olive oil, nuts & seeds) while limiting the intake of red meat and highly processed foods. It is considered one of the healthiest dietary patterns in the world.

In this blog we’ll look at how a Mediterranean-style diet can help reduce the risk of developing cancer as well as improving health outcomes after cancer treatment.

How does a Mediterranean- style diet help with cancer prevention?

Following a Mediterranean-style diet is estimated to reduce the risk of developing several types of cancer by as much as 30 - 50%. It is most strongly associated with lower rates of gastrointestinal cancers (including gastric and colorectal cancers) as well as breast cancer in post-menopausal women.

A World Cancer Research Fund (WCRF) cohort study followed up 120,000 men and women over a 20-year period. Interestingly, the study showed that a Mediterranean diet was associated with a reduced overall cancer risk in women, but not in men. It was particularly associated with a reduced risk of oestrogen receptor (ER) negative breast cancer in post-menopausal women, reduced risk of lung cancer, and a reduced risk of upper gastrointestinal (UGI) cancers.

Foods commonly present in the Mediterranean diet (e.g. oily fish, olive oil, legumes, nuts & seeds, fruits & vegetables, and herbs & spices) are rich in antioxidants and anti-inflammatory compounds. These foods have been shown to have cancer-protective properties which help prevent DNA damage in cells and suppress chronic inflammation which can drive the cancer process.

The Mediterranean diet has also been shown to improve the gut microbiome (the vast ecosystem of micro-organisms living in our large intestine) by increasing microbial diversity and boosting the bacterial production of short-chain fatty acids (SCFA’s) such as butyrate, acetate and propionate, which have anti-cancer properties.

Can a Mediterranean-style diet help prevent cancer from coming back?

There are promising data from observational studies that following a Mediterranean-style diet may help to reduce the risk of cancer recurrence following treatment. However, more clinical trials are needed.

A recent multi-centre study (DIANA-5 trial, 2024) evaluated the Mediterranean diet in women at high risk of breast cancer recurrence. While there was no universal benefit found in the intervention group, women who adhered most strongly to the diet experienced a 40% lower risk of breast cancer recurrence compared to those with low adherence over a 5-year period.

As with primary cancer prevention, similar mechanisms are at play – protecting our cells from DNA damage and suppressing chronic inflammation which can drive tumour growth.

What about processed meats…?

A traditional Mediterranean diet includes cured or smoked meats such as prosciutto or salami. However, the WCRF recommends that we consume little, if any, processed meat (including ham, gammon, bacon and salami) due to evidence linking it to an increased cancer risk (most notably, bowel and breast cancers).

Processed meats are classified as a group-1 carcinogen (compounds known to increase the risk of cancer). The use of nitrates and nitrites in the preserving process has been shown to increase the risk of cancer as these compounds are converted into DNA-damaging N-nitroso compounds during cooking and digestion. The use of salt in the preserving process has also been linked to an increased risk of stomach cancer.

A note on alcohol…

While the traditional Mediterranean diet often includes a moderate intake of red wine with meals, the WCRF recommends avoiding alcohol for cancer prevention.

Alcohol is a group-1 carcinogen which is linked to at least 7 different tumour types including breast, liver and gastrointestinal cancers.

If you choose to drink, keep your consumption as low as possible and within national health guidelines (less than 14 units /week). Aim to have several alcohol-free days each week and avoid binge drinking.

Top tips for a Mediterranean- style diet

Eat more plants

Eat the rainbow! A greater variety of fruits and vegetables of many different colours means a greater variety of vitamins & minerals including cancer -protecting antioxidants.
Aiming for 30 different plants per week is a good way to increase fibre intake providing fuel for our beneficial gut microbes. A healthy gut microbiome supports our immune system and reduces chronic inflammation which is linked to cancer.
Large studies have demonstrated that for every 10g fibre added to the diet, the risk of breast cancer drops by 4-7% (fibre benefits all tumour types).

Have more meat-free days

Make legumes (peas, beans & lentils), fish and eggs your primary protein source a few times a week.
Save red meat for an occasional treat (the WCRF recommends no more than 350-500g cooked weight per week).
Avoid processed meat.

Eat more oily fish

Aim for at least two portions of fish per week, making sure to include at least one portion of omega-3 rich oily fish (e.g. salmon, sardines, trout, mackerel, anchovies, fresh tuna).

Swap your cooking oil

Both olive oil and rapeseed oil are rich in omega-3 fatty acids which have anti-inflammatory properties.
Use rapeseed oil (which has a higher smoke point) for cooking. Save extra virgin olive oil for salad dressings.

Snack smart

Have a handful of nuts & seeds or a piece of fruit to hand for a healthy snack.
Try hummus dips to satisfy those cravings between meals.

Field Doctor Ready Meal Range

If you are short on time or energy and are looking for a quick, healthy ready meal option, Field Doctor have developed a Mediterranean Diet range of ready meals that are rich in vegetables, wholegrains, beans and seafood.

Clinic Director Jo Cunningham has worked with Field Doctor to develop a range of ready meals designed especially for people following breast cancer treatment - their Eat Well Live Well range.

They also have a low FODMAP range for those with Irritable Bowel Syndrome (IBS).

You can get 25% off your first two orders by using the code GREENLIGHTNUTRITION25 at checkout.

Key Take Aways…

Shifting your plate toward a Mediterranean style diet is one of the most effective ways to achieve globally recognised nutritional goals for cancer prevention.
A Mediterranean style diet may have a role in preventing some cancers from coming back and new cancers developing after cancer treatment; more large-scale studies are needed.
Aim for a plate that is more plant based (think wholegrains, legumes, and a variety of fruits & vegetables); include oily fish at least twice a week; have more meat free days; avoid processed meat and save red meat for an occasional treat.

Easy Mediterranean Recipes from WCRF

https://www.wcrf.org/living-well/eating-well/recipes/mediterranean-cod/

https://www.wcrf.org/living-well/eating-well/recipes/mediterranean-spaghetti/

https://www.wcrf.org/living-well/eating-well/recipes/mediterranean-one-pan-chicken/

https://www.wcrf.org/living-well/eating-well/recipes/mediterranean-ratatouille/

https://www.wcrf.org/living-well/eating-well/recipes/mediterranean-chickpea-salad/

Book a consultation with one of our cancer specialist dietitians

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