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Also known as: Med diet, anti-inflammatory diet
A dietary pattern emphasising vegetables, fruit, legumes, whole grains, fish, olive oil, and moderate red wine. Associated with reduced cardiovascular disease risk, improved cognitive function, and lower rates of depression. Particularly relevant for postmenopausal women given increased cardiovascular risk and metabolic changes after menopause.
This page contains self-reported experiences from the Narrated community — not clinical data. Outcomes are subjective. Always consult your GP or specialist before starting, stopping, or changing any intervention.
Total Reports
3
Median Score (Wk 8)
6/10
Would Continue
100%
Avg Duration
13 wk
Most Common Goal
gut health
Most Reported Side Effect
None reported
Based on self-reported community data. Scores use a 1–10 scale.
Regulatory status does not mean an intervention is safe or unsafe. Laws vary by country — check your local regulations.
Women who reported on Mediterranean Diet mentioned using it for the following goals. This does not mean it is intended for or achieves any of these outcomes.
3 reports from women who tried Mediterranean Diet
After a gut microbiome test my nutritionist recommended a Mediterranean-style diet with higher fibre, diverse plant foods, and fermented foods daily. After 3 months my digestion has transformed — less bloating, more regular, and the IBS-type cramping I used to get has almost gone. The diversity of plants seems to be key.
After years of yo-yo dieting I worked with a dietitian who recommended a Mediterranean-style approach — no restriction, just changing the quality of what I eat. Weight loss was slow (about 1.5kg per month) but I've maintained it unlike previous attempts. My cholesterol and blood pressure also improved which was unexpected.
I overhauled my diet to Mediterranean style — more fish, vegetables, legumes, olive oil, less ultra-processed food. After about eight weeks I noticed my energy was steadier throughout the day and my hot flashes were marginally less intense. The weight management benefits were real even without the calorie counting.
Research context compiled from published sources
Reduces systemic inflammation via high polyphenol and omega-3 content. Supports gut microbiome diversity (important for oestrogen metabolism via the oestrobolome). Reduces insulin resistance through low glycaemic load foods. Olive oil polyphenols inhibit LDL oxidation. High fibre content supports cardiovascular and metabolic health.
Well Studied
Extensive human research over many years, including randomized controlled trials.
Well Characterized
Decades of long-term safety data available from human use.
Dose ranges from published research. Individual dosing should be determined with your healthcare provider based on your specific circumstances.
Factual research context from published sources — not a safety assessment or recommendation. Research classifications may change as new data emerges.
Other Lifestyle tracked on Narrated.
Data last updated: March 19, 2026