Exploring Common Diets
How we eat is personal, shaped by our culture, health needs, routines and preferences. There’s no single “right” way to nourish your body. Instead, many people thrive with flexible eating styles built around whole foods, variety and balance.
This guide explores three common approaches:
- The Mediterranean diet, one of the most researched patterns for lifelong health
- Plant-based diets, which range from plant-forward to fully vegan
- Food sensitivity diets, which help individuals identify and manage food-related symptoms
Each section outlines what the eating style involves, its potential benefits and practical ways to get started.
As always, talk with your doctor or a registered dietitian if you’re considering major changes to your diet, especially if you have an underlying health condition, chronic symptoms, or questions about what’s right for you.
Mediterranean diet
The Mediterranean diet reflects traditional eating habits of Mediterranean cultures: whole foods, healthy fats, simple cooking and meals enjoyed at a relaxed pace. It prioritizes:
- Vegetables, fruits, legumes and whole grains
- Olive oil as the primary fat
- Nuts, seeds, herbs and spices
- Frequent fish; moderate poultry, eggs, yogurt and cheese
- Limited sweets and red meat
Key nutrients in a Mediterranean style diet:
-
Monounsaturated fats (olive oil, nuts)
Support heart health, reduce inflammation, and promote metabolic balance. -
Omega-3 fatty acids (fish like salmon, sardines)
Benefit brain function, heart health, and cognitive aging. -
Antioxidants & polyphenols (colorful produce, herbs, olive oil)
Support healthy aging and protect against oxidative stress. -
Fiber (whole grains, legumes, vegetables)
Supports digestion, stabilizes blood sugar, and fuels a healthy gut microbiome.
Health benefits
Research consistently shows this eating pattern may contribute to:
- Better heart health and lower stroke risk
- Reduced inflammation
- Healthy cholesterol and blood pressure
- Lower risk of type 2 diabetes
- Cognitive support and healthy aging
- Improved gut health
- Weight stability
Getting started
Easy swaps:
- Butter for olive oil
- Red meat for fish or legumes
- White pasta/rice for whole grains (farro, barley, brown rice)
- Sugary snacks for nuts, fresh fruit, yogurt
Sample Mediterranean plate:
- 50% vegetables (raw, roasted, or sautéed)
- 25% whole grains (quinoa, farro, barley)
- 25% lean protein (fish, beans, lentils)
- Finish with extra-virgin olive oil, herbs, lemon, or a handful of nuts
Plant-based eating
Plant-based diets emphasize whole plant foods such as vegetables, fruits, beans, lentils, whole grains, nuts and seeds. Some individuals avoid all animal products, while others include fish, eggs or dairy in a plant-forward style:
- Vegan – excludes all animal products
- Vegetarian – includes dairy and/or eggs
- Pescatarian – includes fish
- Plant-forward – mostly plants, with occasional animal products
You can make this approach your own, it doesn’t have to be all-or-nothing.
Health benefits
Plant-based eating is associated with:
- Lower risk of heart disease and hypertension
- Better digestion and gut health
- Improved insulin sensitivity
- Reduced inflammation
- Positive environmental impacts
If you’re planning a fully vegan or vegetarian pattern, talk with your doctor or dietitian to ensure you’re meeting your needs for vitamin B12, iron, calcium and omega-3 fatty acids.
Getting started
Practical ways to shift toward plant-based eating:
- Add meatless meals once or twice a week
- Build bowls with greens, whole grains, beans and roasted veggies
- Use legumes, tofu, or tempeh as protein sources
- Add nuts, seeds, and colorful produce for variety
- Keep high-fiber foods on hand for easy meals
You can tailor this approach based on your energy needs, health conditions and food preferences. A dietitian can help personalize it even further.
Food sensitivity diets
Food sensitivity diets are strategies used to identify or manage foods that may cause symptoms such as bloating, digestive discomfort, headaches or fatigue. Common approaches include:
- Gluten-free eating
- Lactose-free eating
- Low-FODMAP diet
- Guided elimination and reintroduction
These approaches may support individuals with IBS or functional gut symptoms, lactose intolerance, suspected gluten sensitivity and unexplained digestive issues.
Because these diets can be restrictive and require careful planning, it is strongly recommended that you work with a doctor or registered dietitian before starting one. They can help determine what approach is appropriate, ensure nutritional balance, and guide safe reintroduction.
Safety considerations
- Avoid cutting out major food groups without guidance
- Track symptoms and patterns
- Reintroduce foods gradually
- Maintain balanced meals even on restricted plans
Your healthcare provider can help you avoid unnecessary restrictions and identify whether symptoms may be related to another health condition.
These eating styles can each support health when adapted to your needs, preferences and lifestyle.
A few questions that can help you choose the right fit for you:
- What eating pattern feels sustainable and enjoyable?
- What foods make you feel your best?
- Do you have a condition that would benefit from medical guidance?
- What aligns with your cultural traditions and daily routines?
If you’re exploring a new eating style or managing symptoms, partnering with your doctor or a registered dietitian can help you make informed, personalized choices.