Popular Diets Explained: Mediterranean, Paleo, Keto, Gluten-Free, AIP & Intermittent Fasting

With so much nutrition advice available online, it can be difficult to know which eating style is right for you.

One article promotes a Mediterranean diet.

Another recommends keto.

Some people swear by intermittent fasting, while others follow gluten-free or autoimmune-focused protocols.

The reality is that there is no single diet that works for everyone.

The best eating pattern is often the one that:

• Supports your health goals

• Provides adequate nutrition

• Fits your lifestyle

• Can be maintained long term

This guide explores some of the most popular dietary approaches and helps explain where each one may fit.

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Why Do People Follow Different Diets?

People choose dietary approaches for many reasons, including:

• Weight management

• Blood sugar control

• Digestive health

• Food intolerances

• Autoimmune conditions

• Athletic performance

• General wellbeing

While these diets may seem very different, many successful approaches share common principles:

✔ More whole foods

✔ More vegetables

✔ Adequate protein

✔ Reduced ultra-processed foods

✔ Greater awareness of food choices

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The Mediterranean Diet

The Mediterranean diet is consistently ranked among the healthiest eating patterns in the world.

It is based on traditional dietary patterns found in countries surrounding the Mediterranean Sea.

Foods Emphasised

• Vegetables

• Fruits

• Legumes

• Whole grains

• Olive oil

• Fish and seafood

• Nuts and seeds

• Herbs and spices

Potential Benefits

The Mediterranean diet is widely recognised for supporting:

• Heart health

• Metabolic health

• Healthy ageing

• Dietary diversity

• Long-term sustainability

Best For

• Families

• Long-term health

• Healthy ageing

• Most adults seeking a balanced eating pattern

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The Paleo Diet

The Paleo Diet focuses on foods believed to have been available before modern agriculture.

Foods Included

• Meat

• Fish

• Eggs

• Vegetables

• Fruits

• Nuts

• Seeds

Foods Excluded

• Grains

• Legumes

• Dairy

• Highly processed foods

Potential Benefits

Many people find Paleo helps them:

• Increase protein intake

• Reduce processed food consumption

• Increase vegetable intake

Considerations

Because grains, legumes and dairy are removed, careful planning is important to maintain dietary variety.

Best For

• People wanting to reduce processed foods

• Those who enjoy higher-protein eating patterns

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The Ketogenic Diet

The ketogenic diet is a very low-carbohydrate, high-fat eating pattern.

Its goal is to shift the body's primary fuel source from glucose to fat.

Foods Emphasised

• Meat

• Fish

• Eggs

• Healthy fats

• Non-starchy vegetables

Foods Limited

• Bread

• Rice

• Pasta

• Most grains

• Many fruits

• Sugary foods

Potential Benefits

Research has explored ketogenic diets in relation to:

• Weight management

• Appetite control

• Blood sugar regulation

• Certain neurological conditions

Considerations

Keto can be restrictive and may be difficult to maintain long term.

Careful planning is often required to ensure adequate fibre and nutrient intake.

Best For

• Individuals working with healthcare professionals on specific metabolic goals

• People who prefer lower-carbohydrate eating patterns

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Gluten-Free Diet

A gluten-free diet removes gluten-containing grains.

Foods Removed

• Wheat

• Rye

• Barley

Foods Allowed

• Vegetables

• Fruit

• Meat

• Fish

• Eggs

• Rice

• Quinoa

• Buckwheat

Potential Benefits

A gluten-free diet is essential for people with:

• Coeliac disease

• Gluten sensitivity

Some people also report improvements in digestive comfort when reducing gluten-containing foods.

Considerations

A gluten-free diet is not automatically healthier.

Many gluten-free packaged foods can still be highly processed.

Best For

• Coeliac disease

• Gluten sensitivity

• Individuals advised by healthcare professionals

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Gluten-Free & Casein-Free (GFCF)

The Gluten-Free and Casein-Free Diet removes both gluten and dairy proteins.

Foods Removed

• Wheat

• Barley

• Rye

• Milk

• Cheese

• Yoghurt

• Other dairy products

Why People Use It

The GFCF approach is often explored in relation to:

• Digestive health

• Food sensitivities

• Certain developmental and behavioural conditions

Considerations

Benefits appear to be most noticeable when underlying sensitivities exist.

Because multiple food groups are removed, nutritional adequacy should be considered.

Best For

• Individuals with identified food sensitivities

• Structured elimination programs

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Autoimmune Protocol (AIP)

The Autoimmune Protocol is an elimination-style dietary approach.

It is designed to help identify foods that may contribute to symptoms in some individuals with autoimmune conditions.

Foods Removed Initially

• Grains

• Dairy

• Legumes

• Eggs

• Nuts

• Seeds

• Nightshade vegetables

• Processed foods

Foods Emphasised

• Vegetables

• Quality protein

• Bone broth

• Seafood

• Healthy fats

Potential Benefits

The AIP approach may help some people identify individual food triggers.

Considerations

This is one of the most restrictive dietary approaches and is usually intended as a temporary elimination and reintroduction process rather than a permanent lifestyle.

Best For

• Autoimmune investigations

• Guided elimination protocols

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Low FODMAP Diet

The Low FODMAP Diet was developed to help manage symptoms associated with Irritable Bowel Syndrome (IBS).

Foods Limited Temporarily

Certain fermentable carbohydrates found in:

• Some fruits

• Some vegetables

• Dairy products

• Wheat products

Potential Benefits

May help reduce:

• Bloating

• Gas

• Abdominal discomfort

Considerations

Low FODMAP is not intended as a lifelong diet.

Foods are gradually reintroduced to identify personal tolerance levels.

Best For

• IBS

• Digestive discomfort

• Persistent bloating

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Intermittent Fasting

Intermittent fasting focuses on when you eat rather than what you eat.

Common Approaches

12:12

• 12 hours eating

• 12 hours fasting

14:10

• 10-hour eating window

• 14-hour fasting window

16:8

• 8-hour eating window

• 16-hour fasting window

Potential Benefits

Research has investigated intermittent fasting in relation to:

• Appetite regulation

• Weight management

• Metabolic health

• Eating habits

Considerations

Food quality still matters.

Fasting does not replace the need for a nutrient-dense diet.

Best For

• People who prefer structured meal timing

• Individuals seeking a simplified eating routine

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The Anti-Inflammatory Diet

Interestingly, there is no single anti-inflammatory diet.

Instead, the term describes a dietary pattern that emphasises:

• Vegetables

• Fruit

• Fish

• Olive oil

• Herbs and spices

• Whole foods

while reducing:

• Ultra-processed foods

• Excess sugar

• Refined carbohydrates

Many experts consider the Mediterranean Diet to be one of the best examples of an anti-inflammatory eating pattern.

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What Do The Most Successful Diets Have In Common?

Despite their differences, most successful eating patterns share several common principles.

They encourage:

✔ More vegetables

✔ More whole foods

✔ More fibre

✔ More protein

✔ Less ultra-processed food

✔ More home cooking

✔ Greater awareness of food choices

The healthiest diet is often not the most restrictive.

It is the one that you can follow consistently while meeting your nutritional needs.

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Where Bone Broth Fits

One of the advantages of bone broth is its versatility.

Bone broth can fit within:

• Mediterranean diets

• Paleo diets

• Ketogenic diets

• Intermittent fasting routines

• Autoimmune Protocol plans

• Whole-food nutrition approaches

Broth & Co Bone Broth provides approximately 5g of naturally occurring protein per serve together with collagen-derived amino acids including glycine, proline and glutamine.

Many people enjoy bone broth:

• As a warming beverage

• Between meals

• As a soup base

• Within recovery-focused nutrition plans

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Which Diet Is Best?

There is rarely a single "best" diet.

The best eating pattern is one that:

• Supports your health goals

• Provides adequate nutrition

• Includes foods you enjoy

• Fits your lifestyle

• Can be maintained long term

For many people, this means focusing less on labels and more on core habits:

• Whole foods

• Adequate protein

• Plenty of vegetables

• Healthy fats

• Quality sleep

• Regular movement

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Final Thoughts

Nutrition trends will continue to evolve, but the fundamentals remain remarkably consistent.

Whether you follow Mediterranean, Paleo, Keto, Gluten-Free, AIP or Intermittent Fasting principles, long-term health is usually built on:

• Whole foods

• Nutrient density

• Consistency

• Sustainable habits

The goal is not to find the perfect diet.

The goal is to build an eating pattern that supports your health for years to come.

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Frequently Asked Questions

Which diet is healthiest?

Many nutrition experts consider the Mediterranean Diet one of the most balanced and sustainable eating patterns for long-term health.

Is Keto better than Paleo?

Neither is universally better. The best choice depends on your goals, preferences and health circumstances.

Is a gluten-free diet healthier?

Not necessarily. A gluten-free diet is essential for people with coeliac disease but is not automatically healthier for everyone.

What is the Autoimmune Protocol Diet?

AIP is an elimination and reintroduction approach designed to help identify foods that may contribute to symptoms in some people with autoimmune conditions.

Can bone broth fit into multiple diets?

Yes. Bone broth can be incorporated into Mediterranean, Paleo, Keto, AIP and many other whole-food nutrition approaches.