Mediterranean Diet
Overview
The Mediterranean diet is a plant-forward eating pattern that emphasizes:
- Fruits & Vegetables – Rich in antioxidants and fiber
- Whole Grains & Nuts – Support digestion and reduce inflammation
- Olive Oil – Contains polyphenols with anti-cancer properties
- Fish & Moderate Wine Intake – Omega-3s and flavonoids support cellular health
- This diet is linked to improved cancer survival outcomes, reducing oxidative stress and inflammation—two major drivers of cancer progression.
- Limit processed foods, sugary drinks, and red meat, as they are linked to increased recurrence and poorer survival outcomes.
Impact on Specific Cancers
Breast Cancer
Following a Mediterranean diet is associated with a 21% reduction in all-cause mortality among breast cancer patients (HR: 0.79; 95% CI: 0.67–0.94).
Colorectal Cancer (CRC)
Patients adhering to this diet experienced a significant reduction in disease recurrence and improved survival rates (RR: 0.83; 95% CI: 0.76–0.89).
Prostate Cancer
A plant-forward Mediterranean dietary pattern has been linked to delayed disease progression, likely through regulation of androgen receptor signaling and reduced inflammation.
How to Follow the Mediterranean Diet
- Eat More:
- Fresh fruits & vegetables
- Whole grains (quinoa, brown rice, whole wheat)
- Nuts & seeds (almonds, walnuts, chia seeds)
- Healthy fats (extra virgin olive oil, avocado)
- Fish (salmon, sardines, mackerel)
- Legumes & beans
- Limit or Avoid:
- Processed foods & refined sugars
- Red & processed meats
- Excess dairy
- Sugary beverages
- Schwingshackl, L., Schwedhelm, C., Galbete, C., & Hoffmann, G. (2017). Adherence to Mediterranean diet and risk of cancer: An updated systematic review and meta‐analysis of observational studies. Cancer Medicine, 6(7), 2067–2083. DOI: 10.1002/cam4.1077
- Esposito, K., et al. (2019). Mediterranean diet and cancer: An overview. Critical Reviews in Food Science and Nutrition, 59(6), 893–920. DOI: 10.1080/10408398.2018.1536554
- Eliassen, A. H., et al. (2017). Adherence to dietary recommendations and breast cancer survival. American Journal of Clinical Nutrition, 106(5), 1230–1241. DOI: 10.3945/ajcn.117.157883
- Kenfield, S. A., et al. (2014). Mediterranean diet and prostate cancer progression. Cancer Prevention Research, 7(1), 1–9. DOI: 10.1158/1940-6207.CAPR-13-0239
