ArticlesRainbow Diet

Live healthy, longer, with the Colourful Mediterranean diet

For the seventh consecutive year our Rainbow Diet has been voted the healthiest diet in the world, and also the healthiest plant-based diet, by professors, dieticians, nutritionists and health experts brought together by US News.

The Healthiest Diet in the World

In 2005, Oxford Biochemist, Chris Woollams wrote the first book in the world about the colorful Mediterranean diet, calling it, THE RAINBOW DIET.  Chris speaks French and has had a house on the Mediterranean for over 35 years. But he was also interested in the French Paradox (high fat, red wine, less heart disease and cancer) and the Blue Zone of Sardinia where more people lived into their 90s and 100s than anywhere else in the world. He was further intrigued by the evidence that it could not just protect, but even correct illnesses.  

“Importantly, this is far more than a Diet – it is a Lifestyle. And it is natural. It’s not invented, not contrived. Real people have used it for thousands of years,” said Woollams at the launch.

It is not about covering your plate with colourful vegetables or throwing colourful fruits in a blender; that’s just a poor American copy that shows a lack of understanding and research.

Importantly, we know that the diet aspect is nourishing, both for you and your gut bacteria. Our Rainbow diet has research – it increases the gut bacteria that make anti-inflammatory molecules and keeps inflammatory illnesses at bay. It’s the Healthy Microbiome diet. For example, there is a 12-year study on how it reduces risk of four aspects of heart disease in women by 25 per cent, including Heart Attacks and Strokes(1).

The authentic Rainbow Diet encompasses

  • Whole nutrient-dense foods such as pulses (legumes) and whole grains, 
  • Locally grown and in-season vegetables and fruits,
  • Nuts (walnuts, almonds, pistachios) and seeds (pumpkin),
  • Fish and seafood, rather than red meat,
  • No added sugar or salt, 
  • Natural spices and herbs,
  • Fresh honey including honey comb,
  • No refined, processed or packaged foods,
  • It may well include organic eggs, a little goat’s and sheep’s unpasteurised cheeses,
  • Unpasteurised vinegars containing the mother, often handed down through generations,
  • Unsaturated fats like extra-virgin olive oil, walnut oil, avocado oil, fish oil, green and black olives,
  • Red wine in moderation; and real coffee.

You can read more on the Page “What can I eat on the real Rainbow Diet”.

As we said above, the Mediterranean Diet is much more than food – it is a LIFESTYLE – constant movement rather than planned exercise, a sense of community, outdoor living, better sleep (using shutters), sunshine, fresh air – all add to the diet.

What the Mediterranean diet is not…

It is not refined pasta with canned tomato sauce

It is not throwing handsful of colourful vegetables or fruits into a blender to make a Rainbow smoothie. 

It is not plates of charcuterie, hams, salami and pate.

It is not a Salad Nicoise with potatoes and lettuce; not a Greek salad with chicken, celery, mayonnaise and lettuce – neither has these ingredients in the authentic salad.

So much that we see in the copies of the Rainbow Diet is just a bastardisation of the important principles of what makes Mediterranean living healthy.

Our version of the Rainbow Diet also hit top spot (2) in Best Diets for Diabetes, Best Heart-Healthy Diets, Easiest Diets to Follow, Best Diets for Bone and Joint Health, Best Family-Friendly Diets and Best Diets for Healthy Eating.

The proof of the Rainbow Diet claims

The Rainbow Diet is now just because ‘experts’ voted for it. We now have over 100 research studies. And it has been ‘road-tested’. Sardinia is the number one Blue Zone in the World where more people live into their 80s, 90s and over 100 than anywhere else in the world. 

As a small example of its benefits, the natural Mediterranean Diet contains over 500 polyphenols starting with extra virgin olive oil to protect and correct your health. 

Go to: Top 500 polyphenols for health – to protect and correct



  1. Assessment of Risk Factors and Biomarkers Associated With Risk of Cardiovascular Disease Among Women Consuming a Mediterranean Diet; Shafqat Ahmad et al; JAMA Network Dec 2018
  2. U.S. News Reveals the 2024 Best Diets

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