The Mediterranean Diet For Better Gut Health

The gut is the centre of our body. Hippocrates said, “All disease begins in the gut”. Science has been exploring this concept for years and increasing research shows that there may be an association between the composition of the gut microbiome and gut-derived metabolites with chronic diseases. 

As a gut and hormone nutritionist, I see the interplay between good gut health and mental health, and good gut health and hormone health.

What Is Gut Health, Anyway?

Let's start with the basics. Gut health is about the balance and function of the myriad of microorganisms—bacteria, viruses, and more—that reside in our digestive system, from our mouth down to our colon. These tiny inhabitants are far from freeloaders, they work hard to break down food to release energy, produce vitamins, aid digestion, and supplement our immune system. In essence, a bustling city of microbes within us plays a crucial role in our overall health.

Your gut is made up of trillions of microbes, about 300 to 500 different species of bacteria in one person's digestive tract. While some microorganisms are harmful to our health, many are incredibly beneficial and even necessary to a healthy body.

Why the Mediterranean Diet?

For years, the Mediterranean diet has had many health benefits—reducing risks of heart disease, and diabetes, and aiding in weight management. But, its spotlight shines brightly on gut health, too. This balanced diet is rich in whole grains, olive oil, fruits, vegetables, legumes, nuts, fish and smaller quantities of meat and is a treasure trove of fibres and antioxidants that our gut microbes adore.

Wondering what's going on in your gut? 

For many years, the existence of a leaky gut has been ambiguous, however, it is increasingly gaining traction and scientists are investigating its role in gut health. We continue to learn about gut health and plant diversity, and as a result, we learn which foods to eat or diets to follow. 

As a Gut Health and Hormone Nutritionist, I want to enable people to live a flexible, adaptable, and most importantly, sustainable lifestyle, that prioritises a healthy gut. With that being said, if there’s any diet that emphasises a lifestyle, it’s the Mediterranean diet, and notably, there’s no counting involved! This style of diet typifies a nutritionally balanced diet, characterised by a high intake of important fibres whole grains, legumes, vegetables, fruits, nuts), and ingredients with rich in vitamins, minerals, phytosterols, flavonoids. 

It is a diet that requires little restriction, it allows eating to become a way of life rather than a traditional “diet”. 

What is the gut and why should we pay attention to our gut health?

The term “gut microbiome” refers to the microorganisms living in your intestine. While some are harmful, many are incredibly beneficial and necessary to a healthy body. But why? Our gut is responsible for putting our body into working order as it breaks down the food we eat, absorbs nutrients, and supports the body’s functions. This is only possible with a healthy digestive system. A wide variety of good bacteria can enhance your immune system function, combat obesity and improve inflammation symptoms. Research is gaining interest in exploring dietary influences, such as polyphenols, on the composition of the gut microbiome. Polyphenols are bioactive compounds in fruits, vegetables and seeds - key ingredients that the Mediterranean diet proritises. These have been found to support health health, reducing inflammation and responding effectively to oxidative stress - something many of us can relate to.  

How do you know if you have an unhealthy gut?  Have you experienced digestive problems at some point? Do you know what to look for when it comes to digestive problems? 

Common signs + symptoms :

• Excess stress

• Too little sleep 

• High-sugar diet 

• Food intolerances 

• Unintentional weight changes 

• Upset stomach - bloating, abdominal pain, loose stools, constipation 

• Heartburn, nausea

• Vomiting

• Irregular blood sugar 

• Unexplained fatigue 

• Irregular menstrual cycles

• Irritable bowel syndrome symptoms 

When symptoms persist, it may be a sign of an underlying problem that needs attention.

One of the key ways to nourish your gut 

PLANT DIVERSITY. The more diverse, whole plant-based foods you eat, the more likely you are to boost the diversity of all the gut microbiomes you have. So why does this matter? The higher your microbiome gene count, the lower the risk of adiposity, systemic inflammation, dyslipidemia and insulin resistance. And like us, gut bacteria prefer different types of food, and so eating a diverse range of food can help increase your microbial diversity, maximising the benefits from gut bacteria. Gut diversity trains our immune system, synthesises vitamins and minerals, determines our response to medications, and breaks down non-digestible compounds. Dysbiosis - an imbalance in bacterial communities and the disruption of the normal balance between the gut microbiota and the host - has been associated with obesity, malnutrition and inflammatory bowel diseases. So how do we avoid this occurring? Simply, plant diversity, avoiding certain foods and lifestyle changes. 

And why do we want plant diversity? 

Eating a diverse plant diet increases the variety of different types of fibre in the diet, which leads to increased growth of healthy bacteria species, a healthy microbiome, increased production of short-chain fatty acids, and subsequently better overall health. Mediterranean diets are considered nutritionally balanced and scientifically recommended dietary patterns. 

How to do it: 

All it requires is adaptation, perseverance and maintenance. Symptoms will not resolve in 3 days. Recovery takes time. We are learning that one of the best ways to reduce inflammation and improve gut health lies not in the medicine cabinet, but in the fridge and pantry.

A more natural, less processed diet can also have noticeable effects on your physical and emotional health, reducing the risk of chronic diseases and improving mood and quality of life. 

5 Mediterranean diet must-haves in the pantry:

1. Whole grains - barley, buckwheat, freekeh, oats, brown rice, rye and spelt. 

2. Extra virgin olive oil - Extra virgin olive oil contains Vitamin K and E which have been shown to have anti-inflammatory properties, and protect against various diseases.

3.  Herbs - dried or fresh - are rich in vitamin K, C and magnesium, they also add flavour to all our meals and can be antimicrobial. Parsley, basil, oregano, cumin, rosemary and coriander are just some of the favourites. 

4. Bean, Legumes, and Pulses - loaded with fibre, prebiotics, b vitamins and iron, are a must-have staple in the pantry to throw together a gut-nourishing meal. 

5. Nuts - a healthy snack alternative with potassium, fibre, healthy fats and vitamin E, they are an essential daily addition to a meal. 
   
   

So where to with your gut health now? 

Now you know the foundations of the Mediterranean diet, but how do you actually implement it into your everyday life? Weekly shopping lists, meal plans and thoughts about your daily habits is required. 

If you are experiencing symptoms of poor gut health (those I mentioned above), we can work with you to improve your symptoms and get the body functioning optimally again. To start, here is our free Gut Reset guide.