A Mediterranean diet is an eating plan that focuses on:
FruitsVegetablesHealthy fats (like olive oil)SeafoodLegumesNuts and seedsThe Mediterranean diet also focuses less on red meat and carbohydrates than a typical American diet, according to MedlinePlus.
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There are also fewer sweets and desserts and butter in the Mediterranean diet.
The name of this eating plan comes from the countries in the Mediterranean region such as Italy, Spain, and Greece, which have followed this type of eating style for centuries.
Can It Help Psoriatic Arthritis?The Mediterranean diet is rich in omega-3 fatty acids, (found in fish like salmon or sardines, nuts like walnuts, and seeds like flaxseeds and chia seeds). These omega-3 fatty acids may help reduce inflammation and joint stiffness, says Nilanjana Bose, MD, rheumatologist a Lonestar Rheumatology in Houston. One study published in 2019 also found that olives and olive oil, other components of a Mediterranean diet, also have anti-inflammatory properties and may help prevent cartilage damage due to osteoarthritis.
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Meanwhile, red meats and refined sugars, which are both considered inflammatory foods, are limited in this diet, says Shailendra Singh, MD, director of rheumatology at Unity Health Rheumatology in Searcy, Arkansas.
Generally speaking, the Mediterranean diet is a well-balanced diet, adds Laura Gibofsky, RD, a clinical nutritionist at Hospital for Special Surgery in New York City. In contrast to the American diet, which is often loaded with fast foods and trans fats, the Mediterranean diet contains more fresh, whole foods. “The more a food is processed, the less we know about what in that food might trigger inflammation, and the less we are able to control an inflammatory condition [such as psoriatic arthritis],” says Gibofsky.
In fact, adherence to the Mediterranean diet has been found to decrease the severity of psoriasis, according to a review published in 2021.
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What to Consider Before You Try It
While the Mediterranean diet is very healthy, there isn’t a set amount of recommended fat or calories. “The use of fat is not in a regulated amount, so it’s important to watch how much you eat,” says Gibofsky.
It also involves so much more than what you eat. “The Mediterranean diet is not just a diet but also a lifestyle,” adds Gibofsky. Other aspects of the Mediterranean way of life involve sharing meals with friends and family, which is a way of eating that is less likely to contribute to obesity, and being more physically active.