What kind of diet do they follow in Sardinia?

October 20, 2025 •

3 min read

Sardinia is one of the world's original five 'Blue Zones,' regions with the highest concentration of centenarians. The traditional diet followed in Sardinia is primarily plant-based, featuring whole grains, legumes, and homegrown vegetables, accented with moderate amounts of lean meat and dairy.

Quick Summary

The traditional Sardinian diet is a variation of the Mediterranean diet, emphasizing a plant-based foundation of vegetables, legumes, and whole grains. Key components include local pecorino cheese and goat's milk, moderate red wine consumption, and very limited meat intake. A slow-paced lifestyle and strong community ties complement these healthy eating habits.

Key Points

Plant-Based Focus: The diet is built upon a foundation of homegrown vegetables, legumes (fava beans, chickpeas), and whole grains.
Moderate Dairy and Meat: Animal products, including goat's and sheep's milk cheese, are used as accents, with meat reserved for special occasions.
Emphasis on Whole Grains: Traditional sourdough or whole-grain flatbreads, like pane carasau, provide sustained energy and fiber.
Heart-Healthy Fats: Extra virgin olive oil is the primary source of fat, while grass-fed sheep's milk cheese also provides beneficial omega-3s.
Moderate Red Wine: A few small glasses of local Cannonau wine, rich in antioxidants, are often enjoyed socially with meals.
Slow Eating and Social Connection: Meals are unhurried, social events, which aids digestion and strengthens community bonds.

The Core Principles of the Traditional Sardinian Diet

The traditional Sardinian diet, particularly observed in the mountainous region of Barbagia, is deeply rooted in local agriculture and pastoral traditions. It is characterized by simplicity, seasonality, and a minimal consumption of processed foods. The overall eating pattern is heavily plant-based, with meat reserved for special occasions rather than daily meals. This focus on nutrient-dense, whole foods, combined with an active lifestyle and strong social connections, is considered a major contributing factor to the region's exceptional longevity.

Plant-Based Foundation: Grains, Legumes, and Vegetables

The foundation of the Sardinian diet is built upon plant-based foods sourced from the land. Homegrown and wild-foraged vegetables are staples, often used in hearty stews and soups.

Legumes: Fava beans and chickpeas are crucial sources of plant protein and fiber. They are regularly added to soups and pasta dishes.
Whole Grains: Traditional breads like pane carasau (music paper bread) and pistoccu are made from whole grains such as durum wheat, barley, and rye. These slow-leavened whole grains have a low glycemic index, providing sustained energy.
Vegetables: A wide variety of seasonal vegetables are consumed, including leafy greens, tomatoes, artichokes, and onions. Wild plants and herbs also play a role, providing additional nutrients and flavor.

Moderate Dairy and Meat Consumption

Unlike many Western diets, the Sardinian approach features animal products as accents rather than the centerpiece of a meal.

Goat and Sheep Milk: Dairy consumption is predominantly based on goat and sheep's milk products, such as yogurt (gioddu) and Pecorino cheese. The milk is easier to digest and contains beneficial fatty acids, especially when sourced from grass-fed animals.
Meat: Meat, including goat, lamb, or lean pork, is typically eaten sparingly, often once a week or only for special celebrations.

The Importance of Traditional Fats and Wine

Olive Oil: Extra virgin olive oil is the primary source of fat, used for cooking and dressings. It is rich in healthy fats and antioxidants.
Cannonau Wine: A few small glasses of local Cannonau red wine are often enjoyed with meals. This wine is particularly rich in antioxidants and is consumed moderately, often as part of a social meal.

Sardinian Diet vs. Typical Mediterranean Diet


Feature	Traditional Sardinian Diet	Typical Coastal Mediterranean Diet
Dairy	Emphasizes sheep's and goat's milk and cheeses (e.g., Pecorino).	Often lower in dairy or may include more cow's milk products.
Seafood	Consumed, but less central, especially in the inland mountainous regions.	Features a much higher consumption of fish and seafood.
Meat	Very minimal intake, primarily lean meat like goat or lamb for special occasions.	Varies, but generally more fish and poultry with red meat limited.
Grains	Focuses on whole, artisanal grains often made into flatbreads like pane carasau.	Includes a broader variety of minimally processed whole grains.

The Role of Lifestyle

More than just a collection of foods, the Sardinian diet is part of a holistic lifestyle that promotes longevity. This includes consistent, moderate physical activity integrated into daily routines, a calm pace of life, and strong, intergenerational family and community connections. Meals are a social event, enjoyed slowly with family and friends, aiding digestion and reducing stress.

The Famine Foods and Cultural Heritage

Historical factors have also shaped the Sardinian diet, with resourcefulness playing a key role. Traditional “famine foods,” once consumed out of necessity, are now cherished cultural delicacies, prized for their nutritional density. Examples include bottarga (cured fish roe) and certain fermented cheeses, which offer beneficial compounds. This practice of valuing and preserving every part of their food source is a testament to the island's deep-rooted culinary traditions.

Conclusion: More than Just a Menu

The answer to "what kind of diet do they follow in Sardinia?" is about more than just a list of ingredients. It is a traditional, peasant-style approach to eating that prioritizes local, plant-based, and whole foods. The diet is defined by its core components—abundant vegetables, legumes, and whole grains, along with sheep's milk products, olive oil, and moderate red wine. These food choices are inextricably linked with a lifestyle that values community, physical activity, and low stress, all of which contribute to the remarkable health and longevity of the Sardinian people. Embracing these principles, rather than just replicating a list of foods, is the true path to adopting the benefits of the Sardinian way of eating.

Visit BlueZones.com for more insights into the lifestyle factors of longevity hotspots.

Frequently Asked Questions

The staple foods are whole-grain bread like pane carasau, legumes such as fava beans and chickpeas, locally grown vegetables like artichokes and tomatoes, sheep's milk Pecorino cheese, and olive oil.

The Sardinian version of the Mediterranean diet includes more sheep's and goat's milk dairy and local Cannonau wine, with less reliance on seafood compared to coastal Mediterranean regions.

No, meat is eaten very sparingly in the traditional Sardinian diet, often just once a week or on special occasions. When consumed, it is typically lean meat like goat or lamb.

Moderate consumption of the local Cannonau red wine, which is high in antioxidants, is a daily habit. It is typically enjoyed with meals and contributes to the social aspect of eating.

It is rich in nutrients, fiber, and antioxidants from its plant-based focus. The low intake of saturated fat, processed foods, and added sugar, combined with an active lifestyle, contributes to a lower risk of chronic diseases and promotes longevity.

Sheep's and goat's milk products are most common, including aged Pecorino cheese and fermented yogurt (gioddu). These are often better tolerated and richer in certain nutrients than cow's milk products.

Yes, while some ingredients are specific to the island, the core principles—eating more plant-based foods, limiting meat, and prioritizing whole grains and healthy fats—can be adopted anywhere for better health.