Nutrition Diet: What are you allowed to drink on the Mediterranean diet?

October 25, 2025 •

4 min read

The Mediterranean diet is consistently ranked among the healthiest diets globally, known for its focus on whole foods and heart-healthy fats. A key component of this lifestyle is understanding not just what to eat, but also what are you allowed to drink on the Mediterranean diet to complement its benefits and ensure proper hydration.

Quick Summary

This article outlines the best and worst beverage choices for a Mediterranean diet, emphasizing water as the primary drink while allowing for moderate intake of coffee, tea, and red wine. It also details which sugary and processed drinks to avoid to maximize the diet's health benefits.

Key Points

Water is the Primary Drink: Make water your go-to beverage for daily hydration, as it is calorie-free and essential for health.
Coffee and Tea Are Allowed: Unsweetened coffee and tea are permitted in moderation, offering beneficial antioxidants.
Moderate Red Wine is Optional: Moderate consumption of red wine with meals is part of the tradition but not mandatory; do not start drinking for health reasons.
Avoid Sugary Beverages: Cut out sodas, sweetened juices, and other sugary drinks that are high in empty calories.
Prefer Whole Fruit Over Juice: Opt for eating whole fruits instead of drinking juice to retain fiber and avoid blood sugar spikes.
Use Natural Flavor Enhancers: Infuse water with fresh fruits and herbs like lemon, mint, or cucumber for flavor without added sugar.

Your Guide to Mediterranean-Friendly Beverages

Proper hydration is a cornerstone of any healthy lifestyle, and the Mediterranean diet is no exception. While the dietary pattern is famous for its emphasis on olive oil, fresh produce, and lean protein, the fluid choices are just as important for maximizing health benefits. The guiding principle is to prioritize beverages that are low in added sugars and rich in beneficial compounds, just as you would with food.

Everyday Hydration: Water is King

Water is the most important drink on the Mediterranean diet and should be your primary source of hydration. It is calorie-free and essential for every bodily function. For those who prefer a little variety, you can elevate plain water without adding sugar or artificial ingredients:

Sparkling Water: Offers a carbonated alternative to plain water, with zero calories.
Infused Water: Add slices of fresh lemon, lime, orange, cucumber, or mint leaves to a pitcher of water for a refreshing and flavorful drink.
Herbal Tea: Caffeine-free herbal teas, such as chamomile or mint, are excellent for hydration, especially when unsweetened.

Enjoying Coffee and Tea in Moderation

Good news for coffee and tea lovers: both are allowed on the Mediterranean diet in moderation, especially if consumed with minimal sweeteners. These beverages are a significant source of antioxidants, which combat inflammation and oxidative stress. The key is mindful consumption.

Coffee: Enjoy a few cups per day, preferably black or with a splash of low-fat milk. Avoid sugary syrups, whipped cream, and excessive creamers that add calories and saturated fat. Some studies even suggest moderate coffee intake is linked to heart and brain health.
Tea: Black, green, and herbal teas are all excellent choices. Green tea, in particular, is packed with antioxidants and can be enjoyed hot or as an unsweetened iced tea.

The Role of Wine: A Moderate and Optional Choice

Red wine is a well-known, though controversial, part of the traditional Mediterranean diet. Moderate consumption—defined as one 5-ounce glass per day for women and up to two for men—is permissible, and is typically enjoyed with a meal. The potential benefits are often linked to red wine's polyphenol content, which acts as an antioxidant.

However, it is crucial to remember that this is entirely optional. If you don't already drink, do not start for health reasons. The Mediterranean diet provides a wealth of polyphenols and health benefits from other sources, like fruits and vegetables, without the risks associated with alcohol consumption. Health experts also stress that no amount of alcohol is considered perfectly safe, and for some individuals, abstinence is the healthiest choice.

Beverages to Limit or Avoid

To align with the principles of the Mediterranean diet, it is essential to minimize or completely avoid certain types of drinks. These beverages are often high in added sugar, empty calories, and low in nutrients.

Sugary Soft Drinks: Sodas, sweet teas, and energy drinks are high in added sugars and offer no nutritional value, contributing to weight gain and poor health outcomes.
Fruit Juices: While they come from fruit, most commercial fruit juices, especially those from concentrate, are stripped of fiber and loaded with sugar, leading to a blood sugar spike. It is far better to eat the whole fruit to benefit from its fiber and nutrients. If you have juice, opt for a small amount of 100% juice without added sugars, or consider berry juices, which are lower in sugar.
Excessive Alcohol: While moderate red wine is part of the tradition, binge drinking or consuming excessive amounts of any alcohol is detrimental and negates the positive effects of the diet.

A Comparison of Mediterranean Diet Beverages


Beverage Type	Mediterranean Diet Approach	Health Considerations	Best For
Water	The core beverage, consumed throughout the day.	Essential for hydration, zero calories.	Daily consumption
Coffee	Moderate consumption, black or with low-fat milk, minimal sweetener.	Antioxidant-rich, potential heart/brain benefits.	Morning routine
Tea	Unsweetened, various types (black, green, herbal).	Antioxidant-rich, can be hydrating.	Anytime of day
Red Wine	Optional, moderate intake (1-2 glasses) with meals.	Contains polyphenols; risks with overuse.	Social settings (if you already drink)
Sugary Sodas	Avoid entirely.	High in added sugar, empty calories.	Not applicable
Commercial Fruit Juice	Limit or avoid; prioritize whole fruit.	Lacks fiber, high in sugar.	Occasional, small amounts (100% juice)

Making Healthy and Flavorful Choices

Adopting a Mediterranean-style drinking pattern is not about deprivation but about making smarter choices that nourish your body. Flavorful alternatives to sugary drinks are simple to create at home. A pitcher of water infused with seasonal fruits and herbs can be a refreshing and beautiful centerpiece for any meal. Iced tea brewed from your favorite herbal blend and chilled sparkling water with a squeeze of lime are also excellent options. For an extra antioxidant boost, consider adding spices like cinnamon or cardamom to your coffee or tea, a practice common in some Mediterranean cultures. By prioritizing water and mindful consumption of other beverages, you can fully embrace the Mediterranean lifestyle. For further information on the diet's health benefits, a resource like this guide from the Harvard School of Public Health provides additional context on lifestyle factors.

Conclusion

On the Mediterranean diet, the best drinks are often the simplest. Prioritizing water throughout the day is fundamental for hydration. Unsweetened coffee and tea are acceptable in moderation, offering a dose of antioxidants. Moderate, optional red wine intake with meals is also part of the cultural tradition but should be considered carefully based on individual health. Conversely, sugary beverages like soda and most commercial fruit juices should be limited or avoided altogether. By making these mindful beverage choices, you can effectively enhance the overall health-promoting effects of the Mediterranean diet and support long-term well-being.

Frequently Asked Questions

You should limit or avoid commercial fruit juices. While they come from fruit, they often contain added sugar and lack the fiber of whole fruit. It is much better to eat the whole fruit instead.

Yes, moderate amounts of coffee are acceptable. For the most health benefits, drink it black or with a small amount of low-fat milk, and avoid adding excessive sugar or high-fat creamers.

Moderate consumption is typically considered one 5-ounce glass per day for women and up to two for men, ideally consumed with a meal. However, this is an optional part of the diet, and if you don't drink, you should not start.

No, sugary beverages like sodas, energy drinks, and sweetened teas should be avoided. They are high in added sugar and empty calories, which contradicts the diet's core principles.

Yes, unsweetened herbal teas are a great option. Varieties like chamomile and mint are caffeine-free and contribute to your daily fluid intake.

Excellent alternatives include sparkling water with a squeeze of citrus, water infused with fresh fruits or herbs, and unsweetened tea. These options provide flavor without the added sugar.

Yes, some dairy drinks are allowed in moderation. A small amount of low-fat milk can be added to coffee, but it is best to limit dairy intake overall, as the diet emphasizes plant-based foods.