The Mediterranean diet refers to a style of eating based on traditional foods commonly consumed in countries around the Mediterranean region. This dietary pattern typically includes foods that are higher in fibre, unsaturated fats and plant based ingredients.
Research suggests that dietary patterns similar to the Mediterranean diet may support overall health and may help reduce the risk of some chronic health conditions when followed as part of a balanced lifestyle. Some studies have reported associations with reduced risk of cardiovascular disease, improved metabolic health and better long term health outcomes. However, results vary between individuals and no diet can guarantee prevention of disease.
Some research findings have suggested possible associations between Mediterranean style eating and:
- Cardiovascular health. Some studies have reported a reduced risk of cardiovascular events in people following Mediterranean dietary patterns.
- Certain cancers. Some observational research has suggested lower cancer incidence in populations following Mediterranean style diets, although results vary and no diet can prevent cancer.
- Type 2 diabetes. Research suggests that dietary patterns rich in whole foods, fibre and healthy fats may support blood glucose management and reduce risk factors associated with type 2 diabetes.
- Cognitive and mental health. Some studies suggest possible associations between Mediterranean dietary patterns and reduced risk of cognitive decline, depression and fatty liver disease, although further research is ongoing.
The potential benefits of this eating pattern are believed to be related to the overall dietary pattern rather than a single food or nutrient.
Typical Mediterranean style eating patterns may include:
Eat regularly
- whole grains
- vegetables
- fruit
- fish and seafood
- olive oil
- seeds and nuts
Eat in moderation
- poultry
- eggs
- cheese and yoghurt
Eat less often
- red meat
Limit or reduce
- processed meats
- sugary drinks
- highly processed foods
Water is generally recommended as the main beverage. Some Mediterranean dietary patterns include small amounts of red wine with meals. Alcohol may not be suitable for everyone and may worsen certain health conditions. Speak with your GP or dietitian before consuming alcohol if you have a medical condition.
Example scenario
For example, a patient such as John may be referred by a GP due to elevated cholesterol levels, elevated blood glucose levels and being overweight. In situations like this, a dietitian may discuss dietary approaches such as Mediterranean style eating. This approach may include increasing intake of vegetables, fruit, whole grains, fish, nuts and olive oil while reducing processed foods and red meat. Dietary changes may support overall health and weight management when combined with appropriate medical care and lifestyle changes. Individual outcomes vary.
The Mediterranean style diet may be useful as part of a broader strategy for managing certain chronic health conditions. Because there is no single way to follow the diet, a dietitian can help tailor dietary advice to suit individual health needs, preferences and medical conditions.
Speak to your GP to see if you may be eligible for referral to a dietitian for personalised nutrition advice. Alternatively, appointments may be available through private health insurance or private bookings.
Written by Adheesha Jayawardhana (Dietitian)
Risks and Recovery
This information is general in nature and is not a substitute for personalised medical or dietary advice. Dietary changes may not be appropriate for everyone. People with medical conditions such as diabetes, kidney disease, gastrointestinal conditions, food allergies, or those who are pregnant or breastfeeding should seek advice from a qualified health professional before making significant changes to their diet.
Alcohol consumption may increase the risk of certain health conditions and may not be recommended for some individuals. Excess alcohol consumption can lead to liver disease, cardiovascular problems and other health risks.
Weight management and chronic disease outcomes vary between individuals and depend on multiple factors including overall lifestyle, physical activity, genetics and medical management. If you experience symptoms such as unexplained weight loss, persistent gastrointestinal symptoms, severe fatigue or other concerning symptoms, seek medical assessment from a qualified health professional.