At Lubbock gastroenterology, we strive to educate others on how they can improve their overall health. While this includes promoting regular health screenings like colon cancer exams, we also focus on a healthy diet and lifestyle choices. We hope to spread the message that gastrointestinal diseases are often preventable. You can manage your existing condition or lower your risk of digestive problems by taking proactive steps.
Following the Mediterranean diet is one way to heal your gut naturally. Studies show that the Mediterranean diet can repair damage linked to a Western diet and reduce your risk of inflammatory disorders.
This article will focus on the potential health benefits of the Mediterranean diet. We’ll also offer some tips from Dr. Islam for better gut health. Keep reading to learn more about the Mediterranean diet and see if it’s right for you.
What Is the Mediterranean Diet?
The Mediterranean diet incorporates traditional foods from countries that border the Mediterranean Sea, such as France, Spain, Greece, and Italy. This diet is rich in monounsaturated fats, omega-3 fatty acids, fiber, antioxidants, vitamins, and minerals.
Olive oil is the primary culinary fat consumed in the Mediterranean diet. This diet also includes daily servings of vegetables, fruit, and whole cereal grains. You can consume multiple servings of legumes, fish, and nuts every week. The Mediterranean diet also allows a glass or two of wine with meals.
Moderation is a key component of this diet plan. Healthy fats such as olive oil and nuts are high in calories and should be eaten in small quantities. The Mediterranean diet involves consuming sweets in moderation and often substitutes fresh fruit for dessert.
Common foods consumed on the Mediterranean diet include:
- Whole grain bread, pasta, and porridges (barley, buckwheat, bulgur, farro, freekeh, millet, oats, brown rice, rye, and spelt)
- Vegetables (artichokes, broccoli, carrots, leafy greens, leeks, and Brussel sprouts)
- Fresh fruits (figs, peaches, apples, bananas, grapes, strawberries, pears, cherries, tomatoes, and cucumbers)
- Fish (salmon, tilapia, tuna, and sardines)
- Nuts and seeds (walnuts, almonds, sunflower seeds, pumpkin seeds, hemp seeds, and chia seeds)
- Legumes (chickpeas, black beans, pinto beans, peas, and lentils)
- Olive oil for cooking and seasoning
- Herbs and spices for flavoring meals
• Yogurt
The Mediterranean diet favors the consumption of plant-based foods. It limits the intake of animal-based products and highly processed foods. These foods are inflammatory and high in added sugars and trans fats. Foods rarely consumed on the Mediterranean diet include:
- Red meat and processed meats (bacon and deli meats)
- Dairy products (butter, margarine, and cream)
- Sweetened beverages such as soda
- Commercial baked goods (cakes, biscuits, and pastries)
- Refined grains (white bread and white rice)
- Refined oils such as canola oil
In addition to nutrient-rich foods, the Mediterranean diet incorporates healthy lifestyle habits traditionally found in Mediterranean regions, such as social engagement, physical activity, and quality rest which support overall health and well-being.
Overall Health Benefits
Research shows that people in Mediterranean countries are healthier and have a lower risk of chronic conditions than those following a Western diet. The Mediterranean diet may benefit your heart, metabolic, and brain health.
Cardiovascular disease is one of the leading causes of death worldwide. The Mediterranean diet can reduce cardiovascular risk factors and promote overall heart health. It can lower blood sugar, LDL cholesterol, blood triglycerides, and systolic blood pressure. A Mediterranean diet can also improve inflammatory markers associated with sudden cardiac death.
Combining the Mediterranean diet with regular physical activity may prevent abdominal obesity, weight gain, and type 2 diabetes by improving insulin sensitivity and blood lipid profiles. What’s more, the Mediterranean diet is also associated with good cognition. It may protect against cognitive decline, Alzheimer’s, and Parkinson’s disease.
Gut Health Benefits
While the Mediterranean diet offers several benefits for your overall health, it can also boost your gut health. Research suggests that the Mediterranean diet can reduce your risk of several types of cancers, especially colorectal cancer. This may be due to the high consumption of fiber-rich foods. Gut bacteria break down fiber and produce short-chain fatty acids (SCFA) such as acetate, butyrate, and propionate. These SCFAs offer protective benefits against colon cancer and can inhibit the growth of cancer cells.
The Mediterranean diet also improves the health of your gut microbiome. Following the Mediterranean diet can increase anti-inflammatory bacteria in the gut. This supports your immune system and decreases your risk of inflammatory disorders. In comparison, a typical Western diet high in red meat, refined sugar, and processed foods increases inflammation in the gut and can lead to digestive issues.
Plant-based foods make up the majority of the Mediterranean diet. These high-fiber foods can regulate bowel movements and prevent constipation. Fiber adds bulk to your stool and can increase bowel motility. Consuming a fiber-rich diet also keeps you fuller for longer, which can help you avoid overeating and weight gain.
Adding olive oil to your daily diet can reduce inflammation and improve irritable bowel syndrome (IBS) symptoms and acid reflux. Extra virgin olive oil is a staple of the Mediterranean diet and a known low-FODMAP food. This means it’s low in poorly absorbable sugars that can irritate the gastrointestinal tract. Consuming more low-FODMAP foods such as olive oil may improve abdominal pain, bloating, bowel movements, fatigue, and quality of life.
Dr. Islam’s Tips for Better Gut Health
Making healthy dietary choices can help your digestive system run smoothly. Whenever possible, Dr. Islam recommends natural solutions to treat digestive problems. Changing your diet is generally the first step to healing your gut.
Give these tips a try for better gut health:
- Eat lots of high-fiber foods to improve the frequency and quality of bowel movements. This includes fruits, vegetables, whole grains, legumes, nuts, and seeds. Aiming for 30 grams of fiber daily can help keep your bowel movements regular. Don’t forget to drink plenty of water when increasing your fiber intake. Fiber absorbs water, which bulks and softens your stools. If you don’t drink enough water, your stools can become hard and painful to pass.
- Consume poultry, eggs, and cheese in moderation. These foods are good sources of protein, vitamins, and minerals. But they lack fiber and can contain high amounts of sodium. Consuming too much sodium can lead to bloating and trigger IBS flare-ups.
- Avoid red meat, sweetened beverages, added sugars, and highly processed foods when possible. These foods are inflammatory and can cause digestive upset. Eating a diet that contains a lot of inflammatory foods can disrupt your gut microbiome and increase your risk of certain diseases.
Is the Mediterranean Diet Right for You?
Plant-based foods rich in fiber, vitamins, minerals, antioxidants, and healthy fats comprise most of the Mediterranean diet. This diet can enhance the health of your gut microbiome and promote optimal digestion. Incredibly, it may even lower your risk of colon cancer and inflammatory disorders.
The Mediterranean diet is nutritious and represents a healthy dietary option for most people. If you have certain medical conditions, talking to your doctor before adopting a new diet and lifestyle is important. Your doctor can outline the potential benefits and risks that can occur based on your individual circumstances.
Even if you’re not looking to overhaul your diet, incorporating more high-fiber foods into your diet can boost your gut health. Making small, consistent changes over time can lead to lasting impacts.
If you have concerns about how your diet affects your gut health, you can request an appointment online or call our office at 806-696-4440.
