Here’s another reason you should try the Mediterranean diet: better gut health.

Mediterranean staples like legumes, whole grains and nuts help “good” gut bacteria thrive. This is according to a team of Dutch scientists who presented at United European Gastroenterology (UEG) Week 2019. These “good” bacteria help protect our guts from inflammation that could otherwise lead to digestive problems.

The team came to their conclusion after they surveyed four study groups – the general population, patients with Crohn’s disease, those with irritable bowel syndrome and those with ulcerative colitis – about their diets.

The team also looked at participants’ stool samples to assess their gut health. When they studied these samples alongside the survey responses, they found that people who followed diets rich in nutritious foods like legumes, nuts and fish had fewer “bad” bacteria and lower levels of inflammation in their guts.

Coincidentally, plant-based and Mediterranean diets are characterized by such nutritious foods. So if you’re on the hunt for a healthy diet to commit to this year, look no further than the Mediterranean diet.

What is the Mediterranean diet?

Though hailed as the world’s healthiest diet, the Mediterranean diet is more of an eating pattern than a real “diet” in the conventional sense of the word. The “diet” is named so because it is common among people living in the countries surrounding the Mediterranean sea south of Europe.

Still, these countries differ in terms of their cuisines so there is no “right” version of the Mediterranean diet. It only matters what foods you eat as part of it.

So what food groups and ingredients are non-negotiables when it comes to the Mediterranean diet? According to nutritionists, the following foods are what fit the bill for this diet:

• Olive oil – Olive oil is rich in mono- and polyunsaturated fats that help keep your heart healthy. It is an extremely versatile oil, too. Use it in your salad dressings, marinades, sauces and more!
• Legumes – Beans, peas and lentils contain lots of fiber and protein and little fat. These qualities render legumes a good alternative to red meat.
• Nuts and seeds – Nuts and seeds are filled with essential vitamins and minerals. They may be enjoyed as snacks or used as ingredients for both sweet and savory Mediterranean recipes.
• Fruits and vegetables – The Mediterranean diet is big on fresh fruits, vegetables and herbs. Snack on fruits or veggie sticks for a midday pick-me-up or incorporate them into your go-to dishes.

Quick and simple Mediterranean recipes

Want to give the Mediterranean diet a go? Then head to the kitchen and cook up these dishes:

Mediterranean grain bowl with lentils and chickpeas

This lentil and chickpea grain bowl is great for incorporating more legumes into your diet if you’re new to this whole Mediterranean gig.

Ingredients for 4 servings:

• 2 shallots, sliced
• 2 avocados, pitted and sliced
• 1 courgette, sliced into rounds
• 1 garlic clove, minced
• 2 cups cherry tomatoes, halved
• 2 cups cooked chickpeas
• 2 cups cooked lentils
• 2 cups cooked farro
• 1 cup chopped parsley
• 2 1/2 tablespoons lemon juice
• 2 1/2 teaspoons horseradish sauce
• 1 teaspoon za’atar
• 1/2 teaspoon ground sumac
• Crumbled feta cheese
• Ground black pepper
• Kalamata olives
• Kosher salt
• Olive oil

Preparation:

1. Heat 2 tablespoons of oil in a pan over medium-high heat. Add the courgette and cook until tender, then remove with a slotted spoon. Place on a plate lined with a paper towel to drain oil. Season with salt.
2. In a bowl, mix lemon juice, garlic, horseradish sauce, sumac, za’atar, sumac and 1/3 cup of olive oil. Add a pinch of salt and pepper. Stir well and set aside.
3. Divide the farro, lentils and chickpeas equally among four bowls. Top each bowl with the vegetables and drizzle with about 2 tablespoons of dressing. Finish with crumbled feta and serve.

Baked salmon with garlic and cilantro sauce

Not a big fan of fish for mains? This Mediterranean-style baked salmon recipe might just change that for good.

Ingredients for 6 servings:

• 4–6 garlic cloves, chopped
• 1 2-pound skinless salmon fillet
• 1 bunch fresh cilantro
• 1 tomato, sliced into rounds
• 1/2 lime, sliced into rounds
• 1/2 cup extra-virgin olive oil
• Juice of 1 lime
• Ground black pepper
• Kosher salt

Preparation:

1. Preheat the oven to 425 F.
2. To a food processor, add garlic, cilantro, lime juice, olive oil and a big pinch of salt. Pulse until smooth.
3. Place salmon fillet on an oiled baking sheet. Season with salt and pepper. Spoon the garlic-cilantro sauce on top of the fillet and spread evenly. Set aside any extra. Then place tomato and lime slices on top of the fillet.
4. Bake for 4–6 minutes. Once done, rest for 5–8 minutes. Serve with the extra garlic-cilantro sauce.

Following a Mediterranean diet is a great way to ensure that you’re giving your body the nutrients it needs and strengthening your natural defenses against disease, such as those that target your gut. For better overall health, follow a Mediterranean diet today by cooking up either of the recipes we’ve shared above.

Sources:

NutraIngredients.com

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