As of recent, there has been a growing interest in gut health and specifically in foods and supplements that support the health of our gastrointestinal function. These factors include, but are not limited to, the diet (probiotics, prebiotics, gut-supporting foods). Medication, and lifestyle factors such as stress, exercise, and age can impact the health and functioning of our gut microbiota (the collection of bacteria and other microorganisms in the human digestive tract). Each of us has a unique gut microbiota. We give these microorganisms a home, and they help support various aspects of our health (both physical and mental health). A diversified gut microbiota is considered healthy. Once we lack diversity in the gut, we can be at risk of health concerns such as insulin resistance, diabetes, cardiovascular concerns, GI diseases like Inflammatory Bowel Disease (IBD), and more.[1] For example, a diet that lacks fiber and whole foods and includes higher intakes of added sugars and additives from processed foods can lead to a lack of diversity in the gut and higher inflammation. This is not to say that one needs to completely strip the diet of these foods, but rather to focus on emphasizing more whole foods like fruits and vegetables, lean meats, nuts, seeds, herbs, and fiber from whole grain sources. We like to emphasize a sustainable way of eating that provides variety and honors individual needs here at Bio-K+. Today, we highlight the Mediterranean diet as an eating pattern that we consider balanced and flexible, and includes a variety of food sources that can support digestive health. What is the Mediterranean Diet and What Does the Research Say? The Mediterranean diet originates from countries surrounding the Mediterranean Sea. It emphasizes foods such as extra-virgin olive oil, fruits, leafy green vegetables, whole grains, nuts, seeds, legumes, low-fat dairy, seafood, and poultry.[2] Research suggests that the gut microbiota of those following a Mediterranean diet differs from that of those predominantly eating foods found in Western diets, which are often higher in ultra-processed foods, refined grains, higher amounts of added sugars, and lower dietary fiber. One of the main differences between these two diets is the type of fats, the differences in the amounts of whole foods consumed daily, and the fiber content. Following a Mediterranean diet has been linked to a healthier and more diverse gut microbiota. This diet has been associated with higher levels of beneficial bacteria like Prevotella, Bifidobacterium, Faecalibacterium, and Akkermansia, and a lower Firmicutes-to-Bacteroidetes ratio, which is a marker often linked to better metabolic health.[3],[4] The diet is high in fiber, rich in polyunsaturated fatty acids (omega-3 or ω-3 content), and antioxidant compounds of polyphenol-rich foods, so this can help decrease the risk of cardiovascular disease and certain types of cancers. For example, a higher adherence to the Mediterranean diet has been reported to reduce the risk for colorectal cancer as well as other malignancies.3,[5] Foods rich in fibers and polyphenols, like those found in the Mediterranean eating pattern, can help decrease inflammation and further support the composition and function of the gut microbiota.4 Additionally, our microbiota can impact our immune system and mental health. Where to begin when it comes to following a Mediterranean diet? - Start by incorporating a moderate amount of dairy throughout the week, especially fermented options like Greek yogurt or cheese. In my work with clients, many can tolerate hard cheeses or Greek yogurt, even with a history of lactose intolerance. Talk to a registered dietitian nutritionist (RDN/RD) about suitable alternatives if one has a dairy allergy or cannot tolerate dairy. - While the Mediterranean diet recommends seafood and other proteins like eggs, chicken, turkey, and lean meats in moderation, including a protein source at every meal can help increase satiety, stabilize energy levels, and support the maintenance of lean muscle mass across the lifespan. I recommend aiming for (at least) a palm-sized portion of protein at each meal to meet your body’s daily needs. Plant proteins like pulses (chickpeas, lentils, peas, beans), soy (tofu, edamame), and certain grains can also contribute to daily protein goals. - Use extra-virgin olive oil in meals. Olive oil is rich in polyphenols, plant compounds with antioxidant and anti-inflammatory properties, that can support gut and heart health. Drizzle olive oil on your seafood, whole grains, herbs, and salads. - Focus on daily servings of vegetables, fruits, whole grains, legumes, and pulses. These fiber-rich foods contribute to gut health and help meet the fiber goals of 25 grams per day for women and 38 grams for men. - Incorporate omega-3-rich fats like salmon, walnuts, flaxseeds, and chia seeds to help reduce inflammation and support heart and hormone health.6 - Limit processed meats and foods high in added sugars. The Dietary Guidelines for Americans suggest keeping added sugar to less than 10% of total daily calories if following a 2000-calorie diet, which equates to about 50 grams daily. - Lastly, don't shy away from flavor. Herbs and spices like parsley, oregano, mint, thyme, and saffron enhance the meal and deliver polyphenols that support overall health. Incorporating more elements of the Mediterranean diet into your routine is a sustainable and science-backed way to support gut health. With its emphasis on fiber-rich whole foods, healthy fats, and flavorful herbs, this eating pattern can help nourish a diverse and resilient gut microbiota which benefits extend well beyond the gut. A personalized approach is essential because each of us has unique nutritional needs. Work with a registered dietitian nutritionist (RDN/RD) to tailor the Mediterranean diet to best support your individual health goals, preferences, and lifestyle. References: Schroeder B., Bäckhed F. Signals from the gut microbiota to distant organs in physiology and disease. Nat. Med. 2016;22:1079–1089. doi: 10.1038/nm.4185 Davis C, Bryan J, Hodgson J, Murphy K. Definition of the Mediterranean Diet; a Literature Review. Nutrients. 2015;7(11):9139-9153. Published 2015 Nov 5. doi:10.3390/nu7115459 Merra G, Noce A, Marrone G, Cintoni M, Tarsitano MG, Capacci A, De Lorenzo A. Influence of Mediterranean Diet on Human Gut Microbiota. Nutrients. 2021; 13(1):7. https://doi.org/10.3390/nu13010007 Matarese, L. E., Mullin, G. E., & Tappenden, K. A. (2023). Health Professional’s Guide to Gastrointestinal Nutrition (2nd ed.). Academy of Nutrition and Dietetics. Schwingshackl L, Schwedhelm C, Galbete C, Hoffmann G. Adherence to Mediterranean Diet and Risk of Cancer: An Updated Systematic Review and Meta-Analysis. Nutrients. 2017;9(10):1063. Published 2017 Sep 26. doi:10.3390/nu9101063 National Institutes of Health, Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. Updated March 24, 2021. Accessed June 6, 2025. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
