The Mediterranean diet

This diet is based on eating a variety of fresh, minimally processed foods, with plenty of vegetables, healthy fats, fibre and good-quality protein. It has also been called the anti-inflammatory diet. Inflammation is a natural response from our immune system. It helps protect the body when we are injured or fighting infection. However, when inflammation becomes persistent or chronic, it can contribute to a range of health problems.

Lipoedema is associated with changes in fatty tissue, including inflammation, altered fat tissue structure and changes in the surrounding microcirculation. The Mediterranean diet contains several nutrients that may help the body regulate inflammatory processes.

Its main principles are:

• Plenty of vegetables and fruit.

• Healthy fats, particularly extra virgin olive oil.

• Fish and seafood regularly.

• Nuts and seeds.

• Beans, lentils and chickpeas.

• Wholegrains rather than refined carbohydrates.

• Moderate amounts of eggs, poultry and dairy.

• Less red meat, processed meat, sugary foods and ultra-processed products.

It isn't a calorie-counting diet, and it doesn't require you to eliminate entire food groups.

There is growing interest in whether reducing overall inflammatory stress through nutrition could help support women living with lipoedema.

A 2025 study involving 60 women with lipoedema found that greater adherence to a Mediterranean-style diet was associated with lower levels of two inflammatory markers, TNF-alpha and IL-6.

Every day I make sure I have some nuts, berries, olive oil, beans and at least one portion of chicken or fish alongside plenty of green vegetables. I have eggs often, but not every day and I also have some wholegrains occasionally like wild rice or quinoa, but again this isn’t a daily diet for me. I try to have almond milk whenever possible and sometimes a little Greek or coconut yoghurt.