Mediterranean Diet

What Is the Mediterranean Diet?

The Mediterranean diet is an eating pattern inspired by traditional cuisines of countries bordering the Mediterranean Sea. It emphasizes whole foods, healthy fats, and plant-based eating. Research shows it reduces inflammation and may help manage chronic pain conditions.¹

Key Components²

Eat Daily

• Vegetables (variety and abundance)
• Fruits
• Whole grains (bread, pasta, rice)
• Olive oil (primary fat source)
• Nuts and seeds
• Legumes (beans, lentils)
• Herbs and spices

Eat Regularly

• Fish and seafood (2-3 times weekly)
• Poultry (moderate amounts)
• Eggs
• Cheese and yogurt (moderate)

Eat Less Often

• Red meat (limited)
• Sweets and desserts
• Processed foods

Why It May Help Pain³

• High in anti-inflammatory compounds
• Omega-3s from fish reduce inflammation
• Olive oil contains oleocanthal (anti-inflammatory)
• Antioxidants from fruits and vegetables
• Supports healthy weight

Evidence for Pain

• Reduces inflammatory markers
• May help rheumatoid arthritis symptoms
• Associated with lower pain levels
• Benefits overall health regardless of pain

Getting Started

Simple Swaps

• Use olive oil instead of butter
• Eat fish twice a week
• Add vegetables to every meal
• Choose whole grains over refined
• Snack on nuts instead of chips

Gradual Changes

• Don't overhaul diet overnight
• Add healthy foods before removing others
• Try one change per week
• Focus on adding, not restricting

Sample Day

• Breakfast: Greek yogurt with berries and walnuts
• Lunch: Salad with chickpeas, vegetables, olive oil dressing
• Dinner: Grilled salmon, roasted vegetables, whole grain bread
• Snacks: Hummus with vegetables, fresh fruit, handful of almonds

Beyond Food

• Eat with others when possible
• Enjoy meals slowly
• Stay physically active
• It's a lifestyle, not just a diet

Not a Quick Fix

• Benefits build over time
• Won't cure chronic pain
• Part of comprehensive approach
• Focus on overall pattern, not perfection

References

1. Soltani S, Jayedi A, Shab-Bidar S, et al. Adherence to the Mediterranean diet in relation to all-cause mortality: a systematic review and dose-response meta-analysis. Am J Clin Nutr. 2019;109(5):1344-1356.
2. Widmer RJ, Flammer AJ, Lerman LO, Lerman A. The Mediterranean diet, its components, and cardiovascular disease. Am J Med. 2015;128(3):229-238.
3. Skoldstam L, Hagfors L, Johansson G. An experimental study of a Mediterranean diet intervention for patients with rheumatoid arthritis. Ann Rheum Dis. 2003;62(3):208-214.