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Why the Mediterranean Diet Is So Good for Your Health

Written by Dr. Michael Ruscio, DC on May 20, 2025

Written by Dr. Michael Ruscio, DC on May 20, 2025 — Reviewed by Hannah Wright

• What Is the Mediterranean Diet?|
• Benefits|
• Food List|
• Serving Sizes|
• Meal Plan|
• Foods to Avoid|

If there’s one way of eating that’s earned global praise from researchers, dietitians, and medical professionals alike, it’s the Mediterranean diet. Inspired by the traditional diets of countries bordering the Mediterranean Sea—including Italy, Greece, and Spain—this plant-forward, tasty eating style is far more than a trend. It’s a lifestyle with research-backed health benefits ranging from better heart health to a reduced risk of chronic disease.

But what makes the Mediterranean diet so special? And how do you actually follow it?

Let’s break it down.

What Is the Mediterranean Diet?

The Mediterranean-style diet is more than just a list of foods—it’s a way of eating rooted in whole, minimally processed ingredients and the joy of sharing meals.

At its core, the diet is rich in:

• Fresh fruits and vegetables
• Whole grains like quinoa, farro, bulgur, and brown rice
• Legumes like chickpeas, lentils, and beans
• Healthy fats, especially extra virgin olive oil
• Lean proteins such as fish (like sardines or salmon), poultry, and eggs
• Moderate amounts of dairy products like Greek yogurt and feta cheese
• Optional: Small amounts of red wine

It also encourages low-fat cooking methods, minimizes processed foods and added sugar, and limits red meat, processed meats, and trans fats. The result? A delicious and sustainable eating plan that supports long-term health.

What Are the Benefits of the Mediterranean Diet?

There are solid reasons why I often recommend the Mediterranean diet in the clinic. The first, of course, is that it can support a healthy gut microbiome. A meta-analysis (high-quality study of studies) found that people who follow the Mediterranean diet (MD) have more beneficial microbes that reduce inflammation, and fewer harmful ones—all of which may protect against disease 1.

Beyond the gut microbiome, this eating pattern may help with everything from brain function to heart health. Here’s a quick breakdown of what research says the Mediterranean diet can do:

• Support brain and physical health: Studies show that people who follow the Mediterranean diet tend to have better cognitive function and physical performance. Long-term, it may also reduce the risk of mental decline as we age—even in people without dementia 2.
  
• Alleviate depression: There’s growing evidence that this diet can ease symptoms of both mild and major depression 3.
  
• Protect against dementia: Eating Mediterranean-style may help lower the risk of dementia in older adults. It’s a promising non-drug approach to supporting long-term brain health 4.
  
• Help prevent cancer: Sticking to a Mediterranean diet has been linked to a lower risk of several types of cancer, especially colorectal cancer. The benefit seems to come from eating more fruits, veggies, legumes, and whole grains. Some research found small but meaningful drops in the risk of bladder cancer, stomach cancer, and lung cancer 5.
  
• Aid in weight management: Compared to other diets, the Mediterranean diet may lead to more weight loss and a lower risk of obesity. Several meta-analyses back this up 6.
  
• Improve pregnancy outcomes: Following a Mediterranean diet has been linked to fewer pregnancy complications. There may also be some fertility benefits, though the research on that is still too limited to tell 7.
  
• Support eye health: Thanks to its high levels of omega-3s, antioxidants, lutein-rich vegetables, and other anti-inflammatory nutrients, the Mediterranean diet may help lower the risk of age-related macular degeneration and diabetic retinopathy 8.
  
• Promote heart health: Eating a Mediterranean diet is strongly associated with a lower risk of heart disease, heart attacks, and strokes. It’s even recommended by the American Heart Association 9.

Part of what makes this diet so beneficial is its nutrient profile—it’s naturally high in fiber, antioxidants, and healthy fats like omega-3 fatty acids, while being low in refined carbs and saturated fat.

Sometimes a client with a sensitive gut may struggle to digest certain foods in the Mediterranean diet. When that happens, I coach them on how to follow a low FODMAP diet for a while until they can expand their diet again. 

But for the most part, a Mediterranean diet can even help with gut issues, like irritable bowel syndrome (IBS). In fact, a strong meta-analysis found that it may be about as good as the established IBS-friendly low FODMAP diet for improving symptoms and quality of life in people with IBS 10. As with every dietary pattern, you may need to experiment with particular foods to find out if they bother your gut.

Mediterranean Diet Food List

If you’re thinking about trying a Mediterranean diet, here’s a quick look at what you’ll be eating more (and less) of on this diet.

Eat more:

• Vegetables (leafy greens, tomatoes, sweet potatoes, zucchini)
• Fresh fruits (berries, citrus, grapes)
• Whole grains (whole-wheat bread, farro, quinoa, brown rice)
• Legumes (lentils, chickpeas, beans)
• Healthy fats (extra virgin olive oil, nuts, seeds)
• Fish and seafood (especially fatty fish like sardines)
• Herbs and spices (oregano, basil, garlic)
• Low-fat dairy (Greek yogurt, feta)
• Optional: Red wine in moderate amounts

Eat in moderation:

• Poultry, eggs, and dairy products
• Whole-grain bread and other carbohydrates

Limit or avoid:

• Red meat
• Processed meats (bacon, sausage, deli meats)
• Added sugar (sweets, sodas)
• Trans fats and highly processed foods

Mediterranean Diet Serving Goals

While there’s no standard prescription for how much of each food group to eat on a Mediterranean diet, here’s a general guide for daily or weekly servings 11:

How Do I Create a Mediterranean Diet Meal Plan?

One reason I love recommending the Mediterranean diet to my clients as a gut-healthy option is its simplicity. Creating a Mediterranean meal plan is as simple as focusing on plant-based foods, using olive oil for cooking, and incorporating lean proteins and whole grains in every meal. 

This is something you can work at over time—instead of replacing your entire pantry in one day, you can start adding ingredients gradually and swapping out one meal at a time, at a pace that works.

Here are some Mediterranean meals for breakfast, lunch, dinner, and snack times so you can mix and match a week’s worth of meals:

Breakfast

• Greek yogurt with berries, chia seeds, and a drizzle of olive oil
• Savory oatmeal with spinach, tomato, and a poached egg
• Whole-grain toast with mashed avocado, tomato, and feta
• Shakshuka (eggs poached in tomato-pepper sauce)
• Smoothie with spinach, banana, Greek yogurt, and flaxseed
• Cottage cheese bowl with cucumber, cherry tomatoes, and olive oil
• Whole-wheat pita with hummus and hard-boiled egg
• Frittata with yogurt, leeks, asparagus, spinach, peas, and goat cheese
• Brown rice breakfast bowl with raisins, nuts, and cinnamon
• Farro (ancient Mediterranean grain) with chopped apples, walnuts, and a splash of almond milk

Lunch

• Quinoa salad with chickpeas, cucumber, feta, and olives
• Whole-grain wrap with hummus, roasted veggies, and arugula
• Lentil soup with carrots, celery, and olive oil
• Tuna salad with white beans and parsley
• Baked sweet potato with feta, olives, and sun-dried tomatoes
• Couscous bowl with roasted chickpeas, sweet potatoes, and tahini
• Sardines on whole-grain toast with lemon and greens
• Tomato and cucumber salad with olives and whole-wheat pita
• Greek salad with grilled chicken and extra virgin olive oil
• Mediterranean grain bowl (any of bulgur, farro, quinoa, couscous, freekeh, rice, amaranth, barley, buckwheat, or teff) with hummus, veggies, and pickled onions

Dinner

• Grilled salmon with lemon, olive oil, and steamed greens
• Baked eggplant and lentil moussaka
• Whole-wheat pasta with cherry tomatoes, olives, and sardines
• Chicken souvlaki with brown rice and tzatziki (a salted yogurt and cucumber dip)
• Stuffed bell peppers with quinoa, chickpeas, and herbs
• Grilled shrimp with couscous and Mediterranean salad
• Baked cod with tomatoes, capers, and kalamata olives
• Zucchini and chickpea stew over bulgur
• Farro risotto with mushrooms and parmesan
• Sheet pan dinner (meaning cooked together on one baking sheet) of chicken thighs, sweet potatoes, and carrots

Snacks

• A handful of almonds or walnuts
• Sliced cucumber with hummus
• Greek yogurt with a drizzle of honey and chia seeds
• Stuffed grape leaves (dolmas)
• Whole-grain crackers with avocado and sea salt
• Fresh fruit (e.g., figs, apples, or grapes)
• Roasted chickpeas with paprika and olive oil
• Olive tapenade with raw veggies
• Dates stuffed with almond butter
• Small piece of feta with cherry tomatoes and olive oil drizzle

Mixing and matching these options regularly can keep you full, energized, and aligned with your health goals without relying on extreme restrictions or calorie counting.

What Foods Are Not Allowed on the Mediterranean Diet?

Another thing I love about the Mediterranean diet is that it doesn’t have a long “no” list, but it does encourage you to minimize or avoid:

• Processed foods and snacks
• Added sugar (candy, soda, pastries)
• White bread and refined carbs
• Trans fats (common in processed foods) and fried foods
• Processed meats and high amounts of red meat
• Too much saturated fat (more than 10% of daily calories) from butter, cream, or fatty meats

Although they’re not completely forbidden, it’s best to enjoy these foods only occasionally.

A Delicious Way to Live Better

Whether you’re looking to support your gut health, lower your cholesterol, boost your heart health, reduce your risk of disease, or simply find a more satisfying method of healthy eating, the Mediterranean diet is a time-tested and enjoyable path to better health.

And remember—the power is in the pattern. It’s not about perfection or nitpicking every ingredient, but consistently choosing plant-forward, heart-healthy meals most of the time.

If you have specific health concerns like IBS or liver disease, it’s worth working with a dietitian or other healthcare provider to personalize your diet plan. And if you experience digestive issues while trying the Mediterranean diet, our experienced clinicians can help you navigate and correct them.

The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.