There is a boatload of data suggesting that a Mediterranean diet improves health. A systematic review of dozens of studies concluded that such a diet can improve outcomes in cardiovascular disease, enhance the health of overweight patients and help prevent type 2 diabetes (Nutrients, March, 2019). But how does this kind of eating pattern lead to so many positive outcomes?
The Mediterranean Diet Improves Health By Altering the Microbiome:
Researchers have been trying to figure out how a Mediterranean diet improves health for many years. Some thought it must be the vegetables. Others insisted it was the olive oil. Many researchers believed that the whole grains provided the magic.
Now, a large group of investigators from Europe believes that a Mediterranean diet improves health by changing the microbial balance of the digestive tract (Gut, online, Feb. 17, 2020). By now you have probably heard us talk about the microbiome (or the microbiota) dozens of times on our nationally syndicated public radio show. Here is a link to just one such radio show:
Show 1023: How to Rebalance Your Digestive Tract Bacteria
Are your digestive tract bacteria in good shape? If not, they could be contributing to heartburn and other forms of digestive distress.Show 1023: How to Rebalance Your Digestive Tract Bacteria
Listen to the streaming audio by clicking on the white arrow inside the green circle under the photo of our guest. You can also download the free mp3 file at the bottom of the page.
What Is the Microbiome?
Your body is teeming with microbes. Inside your digestive tract, for example, there are viruses, bacteria and fungi living together, but not always harmoniously. They help digest food, create vitamins and impact the immune system.
The Mediterranean Diet Study:
The European scientists set out to discover whether older people following a Mediterranean-type diet could increase microbial diversity, reduce inflammation and lower the likelihood of frailty. They recruited 612 older volunteers for this controlled trial.
Roughly half these people (who lived in Poland, Italy, the Netherlands, France and the UK) were switched to a Mediterranean diet for a year. The other half continued to follow their normal eating patterns. All participants had their gut microbes analyzed at the start and end of the study. The scientists also measured inflammatory markers.
The Outcome: The Mediterranean Diet Improves Health
The researchers found that people following a Mediterranean diet had changes in the ecology of their intestinal microbes. The new ecosystem was associated with lower frailty and better cognitive function.
The investigators conclude:
“our findings support the feasibility of improving the habitual diet to modulate the gut microbiota which in turn has the potential to promote healthier ageing.”
Why is this research important?
The authors note the:
“Significance of this study:
“► Ageing is associated with deterioration of multiple bodily functions and inflammation, leading to the onset of frailty.
“►The onset of frailty is associated with changes in the gut microbiota that are linked with a restricted diversity diet.
“► The Mediterranean dietary regime is positively associated with health.”
“What are the new findings?
“► Adherence to the Mediterranean diet led to increased abundance of specific taxa that were positively associated with several markers of lower frailty and improved cognitive function, and negatively associated with inflammatory markers including C-reactive protein and interleukin-17.”
What the Heck Is a Mediterranean Diet?
The Mediterranean is a big place! Just think about the countries that border the Mediterranean: Spain, France, Italy, Greece, Monaco, Malta, Cyprus, Turkey, Tunisia, Syria, Lebanon, Israel, Egypt, Libya, Algeria, Morocco, Bosnia, Croatia, Montenegro and Slovenia.
The people who live around the Mediterranean have different cuisines, but there are some fundamentals that they share. This dietary pattern is rich in vegetables and fruits and emphasizes legumes like lentils, beans and chickpeas. People eat whole grains, seeds and nuts. They are important components of the diet. Olive oil is highly prized and is a principal fat in many countries like Greece, Italy and Spain.
People who live in this region have traditionally consumed little sugar and not much meat, though they consume some fish and may drink moderate amounts of wine with their meals.
You can learn more about how to follow a Mediterranean diet from our book, The People’s Pharmacy Quick & Handy Home Remedies. In it, we provide details on the Mediterranean diet and what to eat to follow this eating pattern. You may also wish to read some related posts here and here.)
How to Assess Your Microbiome:
We are fortunate to have two underwriters of our syndicated public radio show: Verisana and Kayabiotics. These two German companies provide high-quality self-care health products. Verisana provides a variety of home health tests. You can read about them at this link. There are also a variety of Gut Health Tests that provide information about the digestive tract gut flora.
Should you choose to order a Verisana home health test be sure to use the code PEOPLE. This will give you a 20% discount on your first test order.
What About Probiotics and Gut Health?
When it comes to probiotics, the American marketplace is pretty much a wild west show. The Food and Drug Administration does not regularly monitor such products to verify that they contain what they claim. That’s why we are gratified to have Kayabiotics on our team. Learn more about these probiotics at this link:
Why KayaBiotics from Germany? Certified Organic!
What’s the latest on probiotics? Which strains are best for your specific condition? Learn more about KayaBiotics and why the Europeans have a head start.
Check out KayaBiotics.com
If you opt to buy probiotics from Kayabiotics, use the code PEOPLE to save $10.
