Mediterranean vs. Keto — Which Diet Truly Wins for Long-Term Health?

More people are rethinking how they eat—ditching old habits for vegan, gluten-free, dairy-free, or raw options. But let’s be honest: figuring out what works can get confusing fast.

The good news? With the right mindset and strategy, these aren't just health fads. They can be long-term tools to support energy, digestion, and inflammation—if they're done right.

What Do These Popular Diets Actually Look Like?

Here’s a quick overview of the most talked-about alternative diets based on expert insights from Henry Ford Health:

• Vegan: No meat, dairy, or eggs. Focus on plants, legumes, grains, nuts, and seeds.
• Gluten-Free: No wheat, rye, or barley. Often used for celiac or gluten sensitivity.
• Dairy-Free: Removes all dairy—used for digestion, hormones, or lactose issues.
• Raw Food: Mostly uncooked and minimally processed plant-based foods.

Done right, they can reduce inflammation, improve digestion, and support healthy weight. Done wrong, and you’re missing key nutrients.

Where Nutrients Often Fall Short

Here’s what to watch out for—and how to patch those gaps:

Diet Type	Common Deficiencies	Smart Fixes
Vegan	B12, iron, omega-3s, vitamin D, protein	Fortified foods, algae oils, legumes, B12 supplements
Gluten-Free	Fiber, B-vitamins, iron	Quinoa, millet, oats, leafy greens
Dairy-Free	Calcium, vitamin D, protein	Fortified plant milk, bone broth, veggies
Raw Food	B12, vitamin D, protein, calories	Fermented foods, nuts/seeds, sunlight, smoothies

Sustainable Strategies for Everyday Life

1. Match Meals to Your Energy Cycle

Just like fasting boosts detox, pairing plant-based meals with light movement like yoga or walking helps digestion and metabolic flow.

2. Support the Nervous System

Chiropractic adjustments can regulate stress and boost nutrient delivery—essential for a diet to work effectively.

3. Prioritize Whole Foods

No matter the diet, focus on anti-inflammatory, unprocessed meals. Fill your plate with colorful veggies, good fats, and fermented foods.

4. Supplement with Purpose

Your labs and symptoms should guide your choices. B12 for vegans, probiotics for dairy-free, and vitamin D for raw eaters are smart starts.

Who Should Try These Diets—and When to Reconsider

• Vegan: Great if you’re motivated by ethics or inflammation—just plan ahead.
• Gluten-Free: Needed for celiac or sensitivity, but avoid ultra-processed GF products.
• Dairy-Free: Helpful if you have bloating, acne, or hormone imbalance from dairy.
• Raw: Use short-term with caution—watch calories and protein.

Just remember—no diet is one-size-fits-all. Your body, stress levels, and goals matter more than trends.

Final Thoughts: Use These Diets as Tools—Not Crutches

These approaches aren’t magic bullets. But with the right plan, they can help you:

• Lower inflammation
• Boost digestion and energy
• Align your nutrition with your biology and values
• Support metabolic and hormonal resilience

Perfection isn’t the goal—alignment is. Let’s build a diet that’s grounded in your health, not someone else’s rulebook.

Ready to build a plan that works for you?
Let’s assess your goals, symptoms, and nutrition needs. We’ll help map out a personalized approach—vegan, gluten-free, dairy-free, or raw—that supports your body where it’s at.