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Mediterranean diet may ease symptoms of stress and anxiety
Last reviewed: 02.07.2025
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It’s no secret that the Mediterranean diet is good for your health. Already recommended for reducing the risk of bowel cancer, heart disease and dementia, a new study from the University of South Australia, published in the journal Nutrients, shows that the Mediterranean diet can also reduce symptoms of stress and anxiety.
The study, conducted in partnership with the University of the Sunshine Coast, assessed the impact of the Mediterranean diet on mental health among 294 older Australians (aged 60+), finding it reduced the severity of anxiety and stress, regardless of age, gender, sleep and body mass index (BMI).
In addition, the researchers found that specific dietary elements – fruits, nuts, legumes and low sugary drink consumption (less than 250 ml per day) – reduced the severity of anxiety and stress.
Globally, anxiety is the most common mental health disorder, affecting over 301 million people. In Australia, one in four people will experience anxiety in their lifetime.
Leading nutritionist and UniSA researcher Dr Evangelina Mantzioris says the Mediterranean diet could play a significant role in improving mental health and quality of life.
“Globally, we are facing unprecedented population ageing, but despite this longevity, many people continue to suffer from health and well-being problems,” says Dr Mantzioris.
"Lifestyle-related behaviours, including diet quality, are receiving increasing attention as modifiable risk factors for poor mental health, and the Mediterranean diet is recommended to reduce the risk of chronic diseases and support healthy ageing.
"In this study, we showed that when older people followed a Mediterranean diet, their symptoms of stress and anxiety were reduced - and this happened regardless of their age, gender, body mass index, or how much sleep and exercise they got.
"This is a big plus for the Mediterranean diet - through a relatively simple lifestyle change, people can significantly improve their stress and anxiety levels - who wouldn't want to try it."
The Mediterranean diet includes plenty of fresh fruits and vegetables, whole grains and seeds, nuts, legumes, and olive oil. Fish and seafood should be included in the diet at least twice a week, while dairy products and lean proteins can be consumed daily in small portions. The diet encourages the occasional consumption of red meat and processed foods.