Why the Mediterranean Diet is Best for Your Gut Health

The Mediterranean diet, which is widely accepted as being the best diet for gut health, is largely based on the traditional foods that people used to eat in the 1960’s and 1970’s.

The region spans a wide variety of cultures with distinct cuisines, in particular countries like Greece, Spain, Portugal and Italy.

Researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of many lifestyle diseases such as heart attacks and some cancers.

A new study out of the University Medical Center Groningen in the Netherlands found that the Mediterranean diet, a plant based way of eating that puts high emphasis on foods high in omega-3s and healthy fats, such as olive oil which boosts the good bacteria in the gut and reduces inflammation.

Which foods to avoid

Researchers suggest the following types of foods should be avoided or only consumed occasionally: sugar, refined grains and oils, processed foods, red meat.

Which foods to eat for great gut health

Foods to eat for maintaining your gut health are: fruits, fish, seeds, nuts, legumes, grains, lentils, potatoes, vegetables, wholegrains, seafoods, extra virgin olive oil and red wine.

‘Fibre rich foods are great for gut health.’


Healthline.com show the following definitive list of gut health friendly foods to eat:

You should base your diet on these healthy, unprocessed Mediterranean foods:

  • Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
  • Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
  • Nuts and seeds: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.
  • Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.
  • Tubers: Potatoes, sweet potatoes, turnips, yams, etc.
  • Whole grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread and pasta.
  • Fish and seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
  • Poultry: Chicken, duck, turkey, etc.
  • Eggs: Chicken, quail and duck eggs.
  • Dairy: Cheese, yogurt, Greek yogurt, etc.
  • Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
  • Healthy Fats: Extra virgin olive oil, olives, avocados and avocado oil.


The mediterranean diet whilst being one of the healthiest cuisines around, can and does contain a lot of calories so if you want to to enjoy healthy eating but are counting the calories you might want to have a read of this best seller from Amazon.

The Original Mediterranean Diet Cookbook for Beginners: Healthy and Delicious Meals for Every Day incl. 28-Day Meal Plan Paperback


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