Mediterranean Diet
If the Mediterranean diet sounds familiar, there's a reason: it's one of the most extensively studied dietary patterns in the world, and the evidence consistently ranks it among the healthiest ways to eat. Inspired by traditional food cultures around the Mediterranean Sea, it emphasises colourful plant foods, olive oil, legumes, wholegrains, seafood and simple, home-cooked meals.
Rather than a strict set of rules, it’s a flexible, food-first way of eating that supports long-term wellbeing through variety, balance and enjoyment. Many people find it appealing because it encourages flavourful meals, shared eating, and sustainable habits rather than restriction.
Eating like you are on holiday
The Mediterranean diet is inspired by the eating patterns of people living in countries bordering the Mediterranean Sea - Greece, Italy, Spain, and North Africa - traditionally, before modern food processing reshaped their diets.
The focus is on whole, minimally processed foods: abundant vegetables and fruits, whole grains, legumes, nuts, seeds, extra virgin olive oil, and fish and seafood. Poultry and eggs are included in moderate amounts whilst red meat is eaten infrequently. Dairy is present, primarily as yoghurt and cheese in small amounts. Wine, if consumed, is moderate and typically with meals.
What's notable about the Mediterranean diet is that it's not defined by restriction. It's defined by what you include - good food, enjoyed slowly, often in social contexts. This makes it profoundly different from diets built on elimination.
What is the Mediterranean diet?
Although versions differ between regions, the Mediterranean diet typically includes:
Olive oil as the main fat - rich in monounsaturated fats, polyphenols and antioxidants - this oil features prominently
Abundant vegetables - these are eaten generously at every meal in varied colours and types
Whole grains - bread, pasta and other grains are whole-grain versions, eaten in moderate amounts
Legumes - beans, lentils and chickpeas appear several times a week
Nuts and seeds - a small handful a day provides healthy fats and important nutrients
Fruit for dessert - rather than processed sweets, whole fruit is the typical dessert
Regular fish and seafood - this is the preferred protein source and is eaten several times a week
Poultry and eggs - these are eaten moderately several times a week
Dairy and cheese - these are included but not emphasised. The focus when they are eaten is on fermented products like yoghurt
Limited red and processed meats - red meat is eaten a few times a month at most
Wine (moderately) - if wine is consumed it's typically a glass with food
Importantly the Mediterranean way of eating prioritises sociable, slow eating patterns rather than rushed meals. This reflects a traditional food culture rather than a modern diet trend.
However, benefits depend on the whole pattern, not isolated ingredients (e.g., extra virgin olive oil alone isn’t a strategy) and portion sizes, lifestyle factors and individual needs still matter.
What does the evidence say?
The evidence supporting the Mediterranean diet is arguably the most comprehensive for any dietary pattern.
Cardiovascular health - studies consistently show that Mediterranean diet adherence significantly reduces cardiovascular disease risk. In one recent study it was found that people following a Mediterranean diet had a 48% reduction in major adverse cardiovascular events (heart attacks and strokes) compared to control diets. In fact one of the largest and most rigourous diet studies ever conducted (the PREDIMED trial) followed 7,000 people at risk of cardiovascular disease. Those following a Mediterranean diet had 30% fewer cardiovascular events than the control group over five years. This was powerful enough to stop the trial early because the benefit was so clear.
Mortality - perhaps most importantly, Mediterranean diet adherence is associated with lower all-cause mortality i.e. people eating this way live longer.
Type 2 diabetes - the Mediterranean diet significantly reduces type 2 diabetes risk and improves blood sugar control in people with existing diabetes. It ranks highest among the recommended dietary patterns for diabetes management.
Cognitive health and dementia - research suggests that Mediterranean diet adherence is associated with better cognitive function and lower dementia risk, likely through anti-inflammatory and antioxidant mechanisms.
Weight management - while not an extreme weight loss diet, Mediterranean eating supports healthy weight maintenance. The emphasis on whole foods, healthy fats, and adequate fibre naturally supports satiety.
Inflammation - multiple studies show that Mediterranean diet adherence reduces inflammation
Cancer risk - research shows reduced cancer risk in people eating Mediterranean patterns, particularly for colorectal and breast cancers. The protective mechanisms likely include high antioxidant and phytonutrient intake, high fibre, and lower processed food consumption.
Research emphasises the dietary pattern, not any single food. Consistency and variety appear more important than perfection.
It’s also generally sustainable long-term, which is why it’s often recommended as a lifestyle approach rather than a “diet.”
Is the Mediterranean diet right for me?
The Mediterranean diet is beneficial for essentially everyone, but it's particularly valuable if you have, or at risk of, cardiovascular disease, type 2 diabetes, poor cognitive health or inflammation. But you don't need any of these to benefit. If you want a sustainable, enjoyable dietary approach that doesn't feel restrictive, you enjoy cooking and food and so want an approach centred on pleaure rather than restriction, or you want to focus on longevity then the Mediterranean diet is likely the right eating approach for you.
When should I not consider eating in this way?
The Mediterranean diet is remarkably well-tolerated, but a few considerations apply. Primarily the cost and accessibility. Relying heavily on fresh fish, good quality olive oil and fresh produce can be expensive (and in some instances hard to find). However, seasonal and frozen options make it more accessible.
If you want to embrace a Mediterranean diet then increase your fibre intake slowly so as not to cause any digestive discomfort. And you don't need to avoid foods you enjoy, just because you think they are not 'Mediterranean enough'. But the flexibility of this way of eating makes it generally suitable for everyone.
A Nutritional Therapists take on the Mediterranean diet
The Mediterranean diet represents the gold standard. It's built on whole foods, it emphasises the nutrients we know matter (antioxidants, phytonutrients, fibre, omega-3s), it's flexible and sustainable, and the evidence for health benefits is unmatched.
What's remarkable about the Mediterranean approach is that it aligns with what we know about human nutrition and health across multiple domains.
Want better cardiovascular health? Mediterranean diet supports it.
Want stable blood sugar? The fibre, whole grains, and balanced meals support it.
Want a healthy gut microbiome? The plant abundance and legumes feed beneficial bacteria.
Want better cognition and mood? The anti-inflammatory compounds and healthy fats support brain health.
It's not restrictive, it's not extreme, and it doesn't require perfection. This is why it's sustainable long-term. It's a way of eating that people can actually maintain for life. If you're looking for a dietary approach to adopt long-term, the Mediterranean diet has the strongest evidence base and the most aligned values with nutritional science. You can't go wrong here.
Rather than aiming for a 'perfect' Mediterranean diet, most people benefit from gently incorporating its principles - such as more plants, healthy fats and colourful meals - in ways that feel realistic for everyday life.
Book a free call with me
Many people explore the Mediterranean diet when they’re trying to improve energy, digestion or overall wellbeing. If you’re noticing persistent symptoms and feel unsure what your body truly needs - beyond what any single diet can offer - personalised nutrition can help you understand what’s driving them and how to support yourself in a more tailored way.
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Further Reading
If you want to explore this topic further: