The Health Benefits A Mediterranean Diet Can Have On Your Gut

The Mediterranean diet is considered one of the healthiest diets to follow, with some of its benefits including heart health and weight loss, but did you know that it also has positive effects on gut health?

A recent study found that following a Mediterranean diet may increase some gut bacteria associated with healthy aging in adults.

The study, published in the journal Gut, found that people who followed a Mediterranean diet for 12 months showed that a poor or restricted diet reduced the size of the microbiome (a type of bacteria) in the gut and accelerated damage. They saw positive changes in the gut microbiome.

So what is the Mediterranean diet and what are its other effects on gut health?

What is the Mediterranean diet?

The Mediterranean diet is a general term for the diet eaten in countries bordering the Mediterranean Sea, especially in countries such as Spain, Italy, Greece and Turkey.

The World Health Organization says the diet "originates in the olive groves of the Mediterranean and has strong cultural links to the region."

In addition, the Mediterranean diet is high in plant foods such as fruits, vegetables, nuts and seeds, as well as fish and poultry. He usually consumes high-fat dairy products, red meat, processed meats and sweet foods.

The Mediterranean diet and gut health

According to Guts UK, a Mediterranean diet can have a number of positive effects on gut health, including reducing the risk of colon cancer and providing nutrition to gut microbes.

The main effect of the Mediterranean diet on gut health is that it is rich in fibre. The British recommend consuming 30g of fiber a day, but most of us only consume 18g.

According to Guts UK, although the Western diet that most Britons eat is generally high in fibre, the amount of fruit, vegetables and whole grains used in the Mediterranean diet add significant amounts of fibre.

“The Mediterranean diet is rich in fibre, and we know that the risk of colon cancer is reduced by 11% with an additional 10g of fiber per day in the diet,” says Guts UK.

“Fiber benefits the gut microbiome by increasing the number of beneficial species (such as lactobacilli and bifidobacteria) that live in our gut,” he adds. Simply put, fiber feeds the microbes that live in your gut.

Another benefit of the Mediterranean diet

In addition to gut health, the Mediterranean diet also has a positive effect on many other conditions.

The British Heart Foundation says this can reduce the risk of heart disease by reducing cardiovascular health conditions such as high blood pressure, cholesterol and type 2 diabetes. Specifically, a study of 26,000 women showed that people who ate a Mediterranean diet reduced Risk of heart disease. Disease rate of 25 percent.

Many other studies show that following a Mediterranean diet reduces overall risk of death, prevents cognitive decline, and dieters are 46% more likely to live a healthy life without chronic diseases. Compared to those who ate other foods, their age was 70 years.

How to follow the Mediterranean diet

If you're new to the Mediterranean diet, fear not. To stick to the diet, you just need to make some adjustments to what you eat (the full NSS guide is available here).

Basic principles of the Mediterranean diet:

• Eat a variety of fruits and vegetables. The NHS says you should eat at least five 80g servings a day, which is rich in vitamins, minerals and antioxidants.

• Use fish twice a week. Fish, especially fatty fish such as salmon, is a staple of the Mediterranean diet, and fatty fish contains omega-3, which improves heart health.

• Eat more healthy fats. Examples of healthy fats include olive oil, avocados, and nuts. At the same time, limit dairy products and other high-fat oils.

• Eat staple foods rich in fiber such as oats, beans, lentils and sweet potatoes . Other starches such as bread, rice, pasta and potatoes are also good, but should be eaten in moderation.

You can find out more about what to include and what to avoid in the Mediterranean diet in this NHS guide.

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