Is the Mediterranean diet good for your gut health? Yes it is! The Mediterranean diet has been found to provide numerous health and nutrition benefits that improve your gut health.
So, we’ve put together this quick guide on how you can use the Mediterranean diet to improve your gut microbiome.
Your gut plays a crucial and complex role in your overall health, perhaps more than you realize. About 70% of your immune system is located in your gut, which is composed of good and bad bacteria.
The gut microbiome needs to be balanced to provide you with a strong immune system, effective digestion, better sleep, sound heart health, and more.
The Mediterranean diet improves the composition of the bacteria in the gut, especially among older adults. When you’re younger, your gut microbiome is more stable, but as you age, depending on your lifestyle, the balance can shift to the unhealthy side.
Mediterranean Diet Promotes SCFAs (Short-Chain Fatty Acids)
SCFAs or Short-Chain Fatty Acids are one of the reasons why the Mediterranean Diet helps promote better gut health. SCFAs refers to the fermented fiber (found in the colon) which is produced from eating fiber-rich foods. These SCFAs play an essential role in gut health.
For example one of the properties, butyrate, serves as the main source of energy for colonic cells. Butyrates are also known to have anti-inflammatory and anti-carcinogenic properties.
Signs Your Gut Needs Help
If you notice the following symptoms, you might have an unhealthy gut.
- Frequent gas and bloating.
- Constipation or diarrhea.
- Unexplainable weight gain or weight loss.
- Constant fatigue.
- Skin conditions or allergies like eczema.
- Food intolerance.
The Mediterranean Diet Can Benefit Your Gut Health
The Mediterranean Diet is a diet based on the traditional eating habits of the people living in Mediterranean countries. The diet includes plant-based foods, the use of olive oil, regular consumption of fish, and moderate intake of dairy products. Being plant-based it has the following benefits.
- Increases friendly bacteria in the gut.
- Protects the lining of the intestines.
- Reduces inflammation in the gut and bowel.
- Improves the absorption of essential nutrients.
- Energizes cells in the colon.
The Mediterranean diet is rich in vegetables, fruits, nuts, fish, and olive oil, so you consume lots of healthy vitamins and minerals that your body needs. All this goodness helps alter the gut microbiome composition for the better.
Why Improve Your Gut Health
Aside from helping you lose weight and keeping you generally healthy, a healthy gut can help prevent chronic diseases as well. Some diseases that you can keep at bay include the following.
- Cardiovascular diseases, such as heart attack and stroke.
- Parkinson’s disease.
- Alzheimer’s disease.
- Depression – Your gut health is linked to your brain health.
- Chron’s disease.
- Autoimmune diseases.
If you are keen to try the Mediterranean diet to improve your gut health, you are making a wise decision. To get started, you need to incorporate the following foods into your diet.
- Green leafy vegetables like spinach, kale, and Brussels sprouts.
- Tomatoes, broccoli, carrots, cauliflower, and cucumbers.
- Fruits such as berries, bananas, oranges, grapes, melons, and apples.
- Nuts and seeds such as walnuts, almonds, sunflower, and pumpkin seeds.
- Legumes, including beans and chickpeas.
- Whole grains such as brown rice, oats, and whole wheat bread.
- Fatty fish like salmon, tuna, and mackerel.
- Chicken and eggs.
- Greek yogurt and some cheeses.
- Herbs and spices, including garlic, ginger, cinnamon, rosemary, and basil.
- Olives and olive oil.
Olive Oil Reduces Gut Inflammation
Individuals with irritated digestive tracts can greatly benefit from adhering to a Mediterranean diet. This is because this diet highly recommends the use of olive oil. Olive oils contain healthy fats that serve to coat the digestive tract and reduce the likelihood of internal inflammation that can cause the onset of IBS (irritable bowel syndrome) and acid reflux.
Of course, it doesn’t end with the foods that you eat. The Mediterranean diet will be more effective in helping you improve your gut health when you engage in physical activities. So make time for exercise and walk your gut to health.
You also need to get enough sleep and stay hydrated all the time. Your gut relies on water to work efficiently.
In Summary
The Mediterranean diet is a great diet you can follow to keep your gut healthy. It brings many benefits to your body, such as helping you maintain the right weight and lowering your risk of having chronic diseases. If you want to stay healthy and live longer, now is the time to try the Mediterranean diet.
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