Mediterranean Diet and Gut Health

Our intestinal health plays a decisive role in the state of our overall health and well-being. Amongst other things, it affects the function of the immune system, nutrient absorption and inflammatory regulation. In recent years, the importance of diet for gut health has been of particular focus, mainly because of the effect it has on the composition and function of the gut microbiome – the microorganisms that live in the intestine and perform important functions for our body.

The Mediterranean diet, with its rich content of fruit, vegetables, legumes, yoghurt, olive oil, nuts, seeds, whole grains and fish, supports good gut health and helps to establish and maintain eubiosis, or a balanced microbiome. Specifically, adopting the Mediterranean diet has been associated with greater biodiversity in the gut microbiota, which helps to bolster intestinal health. Increasingly more studies are showing that the Mediterranean diet promotes the growth of beneficial bacteria, such as Faecalibacterium prausnitzii which has anti-inflammatory properties, and bacteria of the genus Bifidobacterium, which help to improve metabolic health and prevent chronic metabolic disorders, such as metabolic syndrome and type 2 diabetes.

Additionally, the foods that are included in the Mediterranean diet are rich in dietary fibre, polyphenols and omega-3 fatty acids, all of which are beneficial for the gut microbiome. Dietary fibre enhances the growth of beneficial bacteria that produce butyric acid, which strengthens the integrity of the intestinal barrier and reduces the risk of colon cancer. At the same time, fibre helps to relieve constipation, improving bowel motility and helping to expel faeces, an issue that frequently affects the day-to-day life of many people. Polyphenols, found mainly in olive oil, fruits, vegetables and nuts, have powerful antioxidant and anti-inflammatory properties, protecting cells in the gut from free radical damage and reducing inflammation. Omega-3 fatty acids, on the other hand, provide significant protection by also reducing inflammation and aiding better bowel function. This is particularly beneficial for the prevention and management of inflammatory diseases of the gut, such as irritable bowel syndrome and inflammatory bowel diseases like ulcerative colitis and Crohn’s disease.

As a result, the Mediterranean diet incorporates a large number of healthy foods and nutrients that support a balanced microbiome in the gut, bolstering the overall function of the digestive system and helping to prevent and to manage intestinal and other chronic diseases.