16 examples of traditional diets in the world

When it comes to healthy eating, modern fads can’t hold a candle to the time-tested traditional diets people have followed for centuries. These diets are all about using local ingredients, celebrating culture, and often, enjoying meals with family or community. Let’s take a tour around the globe and explore 16 traditional diets that have stood the test of time.

1. Mediterranean diet (Southern Europe, North Africa, and the Middle East)

A fan favorite for heart health, the Mediterranean diet is loaded with olive oil, fresh vegetables, legumes, whole grains, and fish. With its focus on real, unprocessed foods and the occasional glass of wine, this UNESCO-recognized diet isn’t just healthy—it’s delicious.

2. Inuit diet (Arctic regions)

When you live in the frozen north, you adapt. The traditional Inuit diet relies on fatty fish, seals, and whale meat. These foods are often eaten raw to preserve nutrients, making the Inuit diet high in protein and omega-3s—a cold-weather survival strategy that’s as nutritious as it is practical.

3. Japanese diet (Japan)

Japan’s secret to longevity might just be on the dinner table. Their diet is centered around rice, seafood, tofu, and seaweed, with fermented foods like miso adding a healthy dose of probiotics. Simple, fresh, and balanced, this diet is linked to long, healthy lives.

4. Nordic diet (Scandinavia)

Think of this as the cool northern cousin of the Mediterranean diet. The Nordic diet is rich in root vegetables, whole grains (especially rye), and fatty fish like salmon. It’s a diet designed to thrive in colder climates while supporting sustainable, local food practices.

5. Maasai diet (East Africa)

Forget greens—the Maasai live on a diet of raw milk, meat, and cow’s blood. While it sounds extreme, it’s worked for these East African herders for centuries. Their nutrient-rich diet, although low in plant-based foods, has sustained them through generations.

6. French diet (France)

It’s hard to argue with the French when it comes to enjoying life. Their diet is filled with bread (baguettes, anyone?), cheese, wine, and butter—all in moderation, of course. French meals are all about balance, with smaller portions and a focus on savoring each bite.

7. Mexican diet (Mexico)

Corn, beans, chilies, and avocados form the backbone of the traditional Mexican diet. Whether it’s tortillas or tamales, the focus is on fresh, wholesome ingredients, with dishes that have deep roots in ancient Mesoamerican food traditions.

8. Traditional Chinese diet (China)

The Chinese diet is all about variety: rice, noodles, tofu, vegetables, and a wide range of meats and fish. Each region brings its own flavors, from the spicy Sichuan cuisine to the lighter Cantonese dishes. Balance and fresh ingredients are the name of the game here.

9. Middle Eastern Mediterranean diet (Lebanon, Syria, Israel)

Olive oil, fresh herbs, whole grains, and legumes like chickpeas are at the core of the Middle Eastern version of the Mediterranean diet. Signature dishes like hummus, tabbouleh, and falafel showcase these ingredients in simple, flavorful ways.

10. South American diet (Argentina, Brazil, Peru)

Grilled meats, fresh fish, and a wealth of grains like quinoa and maize form the base of traditional South American diets. From Argentine asados (barbecues) to Peruvian ceviche, these meals are all about using the region’s abundant natural resources.

11. Tsimane diet (Amazon Basin, Bolivia)

The Tsimane people of the Amazon rely on what nature provides. Their diet is rich in plantains, wild game, and fish, with produce grown in their small gardens. This plant-heavy, nutrient-dense diet has been key to their survival in the rainforest.

12. Ethiopian diet (Ethiopia)

It’s hard to think of Ethiopian cuisine without injera, a spongy flatbread made from teff. Pair that with a variety of spicy stews made from lentils, vegetables, and meat, and you’ve got a communal eating experience that’s as nourishing as it is flavorful.

13. West African diet (Nigeria, Ghana)

West African meals are centered around plantains, yams, cassava, and spicy stews. Jollof rice and fufu are regional staples, with plenty of chilies and tomatoes thrown in for bold, comforting flavors.

14. Traditional Indian diet (India)

Largely vegetarian in many regions, the traditional Indian diet revolves around rice, lentils, and vegetables, all spiced to perfection with turmeric, cumin, and chili. This is a diet that celebrates diversity, with distinct flavors in every region.

15. North African Mediterranean diet (Tunisia, Morocco)

Similar to the Mediterranean diet, the North African version emphasizes olive oil, grains, vegetables, and spices like saffron and cumin. Communal tagine (slow-cooked stews) and couscous dishes are typical, and often eaten as part of a social gathering.

16. Korean diet (Korea)

Rice, vegetables, and fermented foods like kimchi are at the heart of the Korean diet. With meals that include side dishes galore—like bibimbap and bulgogi—this diet is all about variety and balance.

Final thoughts

From the rice fields of Asia to the olive groves of the Mediterranean, these traditional diets show us that eating well isn’t just about nutrition—it’s about culture, community, and a deep connection to the land. While each diet has its own unique flavors and customs, they all have something in common: they’re rooted in real, whole foods that nourish both body and soul.