CAN A MEDITERRANEAN DIET HELP REDUCE CANCER RISK?

By Mr Trevor Lawrence, Consultant Orthopaedic Surgeon

In recent years, there has been growing interest in the role diet plays in long-term health, particularly in relation to cancer risk and recovery. One dietary pattern that continues to attract serious scientific attention is the Mediterranean diet — not as a cure, but as a potentially powerful supportive approach to overall health.

So what does the research actually say?

What Is the Mediterranean Diet?

The Mediterranean diet is not a strict eating plan, but a pattern of eating traditionally seen in countries such as Greece, Italy, and southern Spain. It typically includes:

• Plenty of vegetables, fruit, legumes, whole grains, and nuts

• Olive oil as the main source of fat

• Moderate amounts of fish and seafood

• Limited red meat and processed foods

• Minimal ultra-processed foods and refined sugars

What Does the Research Suggest?

Large studies over the past decade have shown that people who closely follow a Mediterranean-style diet tend to have:

• Lower overall cancer risk, particularly for colorectal, breast, gastric, liver, and head & neck cancers

• Better outcomes after cancer diagnosis, including lower all-cause and cancer-specific mortality in some cancers

• Reduced chronic inflammation, which is increasingly recognised as a contributor to cancer development and progression

Importantly, the evidence suggests the Mediterranean diet is most effective as part of a long-term lifestyle approach, rather than a short-term intervention.

How Might It Help?

Researchers believe the benefits come from several combined effects:

• Anti-inflammatory properties, largely from olive oil, omega-3 fats, and plant compounds

• Reduced oxidative stress, helping protect cells from DNA damage

• Improved gut health, supported by high fibre intake

• Better metabolic health, including improved insulin sensitivity and weight regulation

Together, these factors may help create an internal environment that is less favourable to cancer development.

Who Is Behind This Research?

This evidence does not come from a single study or institution. It is supported by multiple independent research groups worldwide, including:

• EPIC (European Prospective Investigation into Cancer and Nutrition), coordinated by the International Agency for Research on Cancer (IARC/WHO)

• PREDIMED, a major Spanish trial originally focused on cardiovascular health, later analysed for cancer outcomes

• Harvard T.H. Chan School of Public Health, through long-running population studies

• WCRF (World Cancer Research Fund) and

• AICR (American Institute for Cancer Research) regularly reviews global evidence on diet and cancer.

The consistency of findings across countries and populations strengthens confidence in the results.

What This Does — and Does Not — Mean

It’s important to be clear:

• The Mediterranean diet does not cure cancer

• It does not replace medical treatment

• It appears most effective in reducing risk and supporting overall health, rather than reversing established disease.

That said, it is one of the most consistently supported dietary patterns linked to better long-term health outcomes.

A Sensible, Evidence-Based Approach

From a clinical perspective, the Mediterranean diet is a safe, sustainable, and evidence-based approach to improve overall health and reduce the risk of several chronic conditions, including certain cancers.

For many people, small, gradual changes — such as switching to olive oil, eating more vegetables, or reducing processed foods — can make a meaningful difference over time.

As always, dietary changes should complement, not replace, appropriate medical advice and treatment.

Key Takeaways

• The Mediterranean diet is strongly associated with lower cancer risk and improved long-term health outcomes.

• Benefits are thought to come from reduced inflammation, improved metabolism, and better gut health.

• Evidence is supported by large international studies and respected institutions, not isolated research.

• The diet is supportive, not curative, and should complement—not replace—medical treatment.

• Adopting Mediterranean-style eating habits is a safe, sustainable approach to improving overall wellbeing.