What Drinks Are Allowed in the Mediterranean Diet? Your Complete Guide

January 1, 2026 •

4 min read

Studies have consistently shown that the Mediterranean diet, rich in plant-based foods, healthy fats, and whole grains, is one of the healthiest eating patterns in the world. However, while much attention is given to the food, the beverage choices are just as important for maximizing the diet's benefits and overall health.

Quick Summary

The Mediterranean diet prioritizes water as the primary beverage, with herbal teas and coffee also permitted. Moderate red wine is optional, while sugary drinks are limited.

Key Points

Water is the core: Prioritize water as the primary beverage for daily hydration to support all bodily functions.
Coffee and Tea are fine: Enjoy in moderation, avoiding excessive sugar and heavy cream to maintain health benefits.
Red Wine is optional: Consume moderately with meals if you already drink, but do not start solely for perceived health benefits.
Limit sugary drinks: Avoid sodas, sweetened juices, and processed beverages high in added sugar, which offer little nutritional value.
Infuse for flavor: Enhance plain water with natural ingredients like lemon, mint, or cucumber for variety and enjoyment.
Moderate dairy beverages: Traditional yogurt-based drinks like Ayran are acceptable in moderation for probiotics and calcium.
Smoothies are for moderation: When consuming smoothies, focus on vegetable bases with minimal fruit to manage sugar content.

While the Mediterranean diet is renowned for its delicious food, the principles of mindful hydration are equally vital for success and well-being. It emphasizes beverages that are hydrating and minimally processed, while heavily limiting those high in added sugars. This guide will detail which drinks are permissible, how to enjoy them, and which ones to avoid.

The Foundation: Water is Paramount

Water is the cornerstone of hydration in the Mediterranean diet and should be your beverage of choice throughout the day. The body requires adequate water for all its physiological functions, from flushing out waste to supporting cognitive function. Drinking sufficient water can also help control calorie intake by reducing the consumption of other sugary beverages. For those who find plain water unappealing, there are several simple and natural ways to enhance its flavor.

Elevating Your Water Intake

Infused water: Add slices of lemon, cucumber, or orange for a refreshing twist.
Herbs: Fresh mint or basil can elevate the flavor profile of plain or sparkling water.
Sparkling water: Enjoy naturally flavored or plain seltzer water as an effervescent alternative to soda.

Enjoying Coffee and Tea

For many, morning coffee and afternoon tea are rituals. The good news is that these are acceptable on the Mediterranean diet, provided you consume them mindfully. Moderate consumption of coffee has been linked to numerous health benefits, including a reduced risk of cardiovascular disease and improved brain function. Similarly, herbal teas offer a variety of antioxidants and are a calorie-free, hydrating option.

Best Practices for Coffee and Tea

Limit sweeteners: Reduce or eliminate added sugars, opting instead for a dash of honey or spices like cinnamon.
Watch your milk: Use small amounts of low-fat or plant-based milk instead of heavy creams.
Explore herbal varieties: Traditional Mediterranean teas include Greek mountain tea, chamomile, and sage, which offer unique flavors and health benefits.

Exploring Moderate Wine Consumption

Perhaps the most talked-about beverage in the Mediterranean diet is red wine. It is traditionally consumed in moderate amounts with meals, with proponents noting its polyphenols may have cardioprotective effects. However, its inclusion remains a point of controversy due to the well-known risks associated with alcohol. The diet emphasizes that if you don't already drink, you should not start. If you do, moderation is key—typically one 5-ounce glass for women and up to two for men per day. The social context of enjoying wine with a meal is considered part of the overall lifestyle rather than a health prescription. For further reading on the debate surrounding wine, particularly regarding polyphenols, consult scientific literature like this article on Wine, Polyphenols, and Mediterranean Diets(https://pmc.ncbi.nlm.nih.gov/articles/PMC8468969/).

Fermented and Dairy-Based Drinks

The Mediterranean region also features traditional fermented dairy drinks. These provide probiotics and other nutrients when consumed in moderation. Ayran, a Turkish yogurt drink, is a popular example, made with yogurt, water, and a pinch of salt. This can be a refreshing and gut-healthy option, as can kefir and other fermented dairy products.

Traditional Fermented Beverages

Ayran: A savory, cooling yogurt drink popular in Turkey and the Middle East.
Kefir: A fermented milk drink with a variety of probiotic bacteria.
Yogurt drinks: Can be made by blending plain yogurt with water, herbs, or a small amount of fruit.

What to Limit and Avoid

To adhere to the Mediterranean diet's principles, it's crucial to limit or completely avoid certain beverages. These drinks offer little nutritional value and are often high in added sugars, which contribute to weight gain and poor health outcomes.

Sugary drinks: This includes all sodas, sweetened teas, and fruit punches.
Most fruit juices: While derived from fruit, juices lack the fiber and nutrients of whole fruit and are concentrated sources of sugar.
Processed smoothies: Many commercial smoothies are loaded with sugar. It's better to make your own with more vegetables than fruit.
Excessive alcohol: Beyond the moderate intake of red wine, all other alcohol should be consumed sparingly, especially liquor and beer.

Comparison of Mediterranean-Friendly Beverages


Beverage	Frequency	Primary Benefit	Considerations
Water	Primary choice, daily	Essential hydration, zero calories	Add infusions for flavor; can be still or sparkling.
Herbal Tea	Daily, as desired	Antioxidants, soothing, calorie-free	Avoid added sugar; Greek mountain tea is a traditional option.
Coffee	Daily, moderate	Antioxidants, alertness	Limit sugar and heavy cream; enjoy black or with low-fat milk.
Red Wine	Optional, moderate	Polyphenols, social ritual	Consume with meals; standard serving sizes are key; not for non-drinkers.
Ayran / Kefir	Moderation	Probiotics, calcium	Savory option; dairy content can be high in calories.

Conclusion: Mindful Hydration is Key

The Mediterranean diet's approach to beverages is simple: prioritize water, enjoy coffee and tea in moderation with minimal additions, and consider red wine as an optional, social ritual rather than a health necessity. By focusing on these core principles and avoiding sugary, processed drinks, you support overall health while staying true to the lifestyle's time-honored traditions. Mindful hydration is a powerful, yet simple, way to enhance your Mediterranean diet journey and promote lasting well-being.

Frequently Asked Questions

Fruit juice should be limited due to its high sugar content and lack of fiber compared to whole fruit. It's best to eat whole fruits and stick to water or herbal tea for hydration.

Moderate coffee consumption is generally acceptable. Experts suggest limiting intake to a few cups a day (up to 400mg of caffeine) and avoiding excessive added sugar or heavy cream.

No, red wine is not mandatory. It is considered an optional part of the diet, typically enjoyed in moderation and with meals. If you do not currently drink alcohol, you should not start.

The Mediterranean diet emphasizes whole, unprocessed foods and beverages. While diet soda lacks sugar, it doesn't align with this principle. It is best to avoid all types of soda and artificial sweeteners.

Smoothies should be consumed in moderation. They can be high in sugar, especially when made with a lot of fruit. Focus on vegetable-based smoothies with a smaller amount of fruit, and consider adding healthy fats like nuts or seeds.

Moderate dairy intake is permitted. Small amounts of milk in coffee or traditional yogurt-based drinks like Ayran are acceptable. Unsweetened plant-based milk is also fine.

Traditional non-alcoholic options include plain or infused water, herbal teas like Greek mountain tea, and savory yogurt drinks such as Ayran.