How does the Mediterranean diet influence intestinal health?

The Mediterranean diet became popular as a model of healthy and beneficial eating. Recent studies link this type of diet with better intestinal health. What does the evidence show?

The effects of the Mediterranean diet on intestinal health have been investigated.

This group of bacteria and microorganisms inhabits the digestive system and plays an important role in health. In fact, they are positively associated with a good functioning of the immune system, the proper metabolism of food, among others.

What does diet have to do with gut health? Why is the Mediterranean diet recommended?

Diet and intestinal flora

One of the organs most influenced by the quality of the diet and lifestyle is, without a doubt, the intestine. In this organ live microorganisms that participate in different vital functions, such as digestion, the immune system, the inflammatory response or the synthesis of vitamins.

Thus, when the intestinal flora is healthy, balanced and prepared to perform these functions, its characteristics are as follows:

• It has the right amount of beneficial microorganisms.
• There is no overgrowth of harmful microorganisms.
• Adequate microbial diversity is ensured.

Regarding food and the microbiota, it should be noted that some foods enhance the activity of bacteria, since they already https://nutritionustad.weebly.com/  exert anti-inflammatory functions and favor the production of short-chain fatty acids.

fatty acids are one of the main food sources for intestinal cells

Scientific evidence indicates that diet plays a relevant role in intestinal health.

Mediterranean diet and intestinal health

The Mediterranean diet, in particular, is one of the most studied in relation to food and health. Broadly speaking, we can say that the Mediterranean eating pattern is linked to a lower risk of suffering from chronic diseases, such as cardiovascular diseases or diabetes, for example.

Gut , concludes that following a Mediterranean diet for a year can contribute to:

• Boost intestinal bacteria related to curbing frailty and cognitive decline.
• Decrease bacteria associated with an inflammatory state.
• Reduce the loss of bacterial diversity.
• Reduce the presence of pro-inflammatory substances that have detrimental effects on health.

On this, it is important to mention that, although it is true that the results are positive and that they open the door to new research, the researchers admitted that the health status of intestinal bacteria cannot be linked only to diet. Therefore, when talking about intestinal health, we must consider other factors that also influence its state.

Discover: 5 diets that compete with the traditional Mediterranean diet

What are the characteristics of the Mediterranean diet for intestinal health?

It is based on the usual intake of certain food groups.

• Extra virgin olive oil is the main source of fat, both for cooking and for dressing.
• Vegetables are consumed daily and green leafy ones stand out.
• Contains fruits and whole grains.
• Nuts and legumes are included in moderation.
• It includes fish (especially blue), meat and dairy products in a moderate way.
• It contains low amounts of red meat and saturated fat.

According to the evidence , of these foods there are some that are more beneficial in terms of intestinal health. What are they and why are they important? Let's see in detail below.

The nutrients contained in some Mediterranean diet foods are beneficial for the microbiota, as they have anti-inflammatory effects and act as prebiotics.

1. Fatty acids

it is related to very low inflammatory markers.

2. Carbohydrates accessible to the microbiota

The intake of this type of fiber, which is also known by the name of Mac's , is also present . This carbohydrate cannot be digested, since the body does not have the necessary enzymes to do so. In this way, it reaches the colon check that intact where it is fermented by bacteria.

a series of positive compounds for colon health are derived,

3. Polyphenols

These compounds have been included in the prebiotic food group

• They increase the diversity of intestinal microbes.
• They help prevent the growth of pathogenic bacteria.

Discover: Why is it important to eat fruits and vegetables according to the WHO?

Other healthy habits for the intestinal microbiota

Some environmental and lifestyle aspects also influence its condition.

In addition, when we talk about food, it is not only what we eat that influences, but also how we do it. Therefore, it is convenient to eat slowly and ensure optimal hydration. Finally, to avoid alterations in these bacteria, it is best to abandon harmful habits such as the consumption of alcohol and tobacco.

Hydration plays an important role in the health of the microbiota. Likewise, it is advisable to avoid stress and unhealthy habits.

The Mediterranean diet is also good for intestinal health

The well-done Mediterranean diet, with traditional, fresh and unprocessed foods, is one of the healthiest in terms of health. Apart from its well-known benefits at the vascular and cerebral level, we can now also add benefits at the intestinal level, since it contains ideal foods and nutrients for the microbiota.