Find out why gut health is important and how the Mediterranean diet improves gut microbiome.
The Mediterranean diet isn’t just a tasty way of eating, but it also does wonders for your gut health.
When we talk about good gut health, we’re talking about the gastrointestinal system acting as it should – without pain, unusual bloating or wind, or abnormal bowel movements.
To have good gut health, we first need to understand what the gut microbiome is.
What is the gut microbiome?
Gut microbiome is made up of trillions of bacteria, fungi and other microbes that play an important role in our gut health.
A 2020 study concluded that the Mediterranean diet alters gut bacteria as the foods are diverse and high in fibre, which nourishes good bacteria and positively impacts the microbiome.
Why is gut health important?
A healthy gut microbiome not only influences your physical health, but it has a huge impact on your mental health too.
The balance of good bacteria can reduce inflammation and heart disease, stabilise chronic pain, remove metabolic waste, prevent diabetes, improve cognitive function and memory, and minimise fatigue and insomnia, all while levelling out serotonin and hormones for better mental health.
How do I improve my gut health?
Introducing the Mediterranean diet into your lifestyle and including a variety of different foods that create a diversity of bacteria will support good gut health.
Here are some tips and strategies to improve your gut health for a happier, healthier lifestyle.
1. Swap refined carbohydrates for whole grains such as brown rice, grain bread, whole-wheat pasta etc.
2. Add one extra non-starchy vegetable to your main meals such as broccoli, green beans, tomatoes etc. Don’t forget we need five servings of veggies a day!
3. Eat two different pieces of fruit each day.
4. Water, water, water! Aim for 2L a day, and more if you exercise.
5. Cook with Extra Virgin Olive Oil – it includes antioxidant and anti-inflammatory properties.
6. Try probiotic yogurt for a snack.
7. Jazz things up with herbs and spices – remember, diversity!
8. Limit treat foods to only occasional.
9. Go nuts for nuts.
10. Eat more legumes.
Some great Mediterranean-style breakfast recipes to keep your gut (and tastebuds) happy are below.
BERRY BIRCHER MUESLI
| Ingredients | Method |
| ½ cup rolled oats | Mix in a container, cover, and refrigerate overnight |
| 1 tablespoon chia seeds | Mix in a container, cover, and refrigerate overnight |
| ½ tab pumpkin seeds | In the morning add ½ cup berries (or ½ cup chopped pears) |
| 1 cup hi low milk | Sprinkle with cinnamon and serve |
| Dash of maple syrup |
FRUITY MIX BREAKFAST TOAST
| Ingredients | Method |
| 4 slices whole-grain bread toasted | Cook Toast |
| 4 tbsp ricotta cheese | Spread ricotta cheese on toast |
| 2 bananas | Top with banana, strawberries, and blueberries |
| 4 strawberries, hulled and sliced | Serve immediately |
| 4 tbsp blueberries | |
CLASSIC AVO ON TOAST
| Ingredients | Method |
| 4 slices of soy-linseed or seeded sourdough bread | Toast bread and place 2 slices on each plate |
| 1 avocado, mashed | Top with avocado, tomato and feta |
| 4 tomatoes, sliced | Sprinkle with chilli flakes |
| 80g reduced-fat feta, crumbled | Serve |
| Chilli flakes *optional | |
For more recipes, advice, and support to get your gut health on track, get in touch with one of our accredited dietitians today.