Benefits Of The Mediterranean Diet On Intestinal Health
In recent years, the possible benefits of the Mediterranean diet on intestinal health have been investigated. Although this is a land that has not yet been explored, several positive effects have been found, especially in relation to the state of the microbiota.
This set of bacteria and microorganisms lives in the digestive system and plays a very important role in our health. Among the various positive aspects, it is associated with a good functioning of the immune system and the correct metabolization of food.
But what are the benefits of the Mediterranean diet on intestinal health? Why exactly this type of power supply ? We talk about it in this article.
Nutrition and intestinal flora
The intestine is one of the organs that is most affected by the quality of food and a person’s lifestyle. In it live microorganisms engaged in various vital functions, such as digestion, immune defenses, the inflammatory response and the synthesis of vitamins. A healthy and balanced intestinal flora has the following characteristics:
- An adequate number of good bacteria.
- There is no excessive proliferation of harmful microorganisms.
- Correct microbial diversity.
Regarding the relationship between nutrition and microbiota, it should be emphasized that some foods increase bacterial activity, exert anti-inflammatory functions and favor the production of short-chain fatty acids.
The latter, in fact, represent one of the main sources of nutrients for intestinal cells and help keep the intestinal mucosa in good condition.
Benefits of the Mediterranean diet on intestinal health
The Mediterranean diet is one of the most studied diets in the line of research on the relationship between nutrition and health. In general, it can be said that it has been associated with a lower risk of chronic diseases, such as cardiovascular disease or diabetes.
In addition, a research study sheds light on the benefits of the Mediterranean diet on intestinal health. Published in the journal Gut , the study claims that adopting a Mediterranean diet for one year contributes to:
- Strengthen intestinal bacteria that slow down frailty and cognitive decline.
- Reduce bacteria associated with inflammatory states.
- Limit the alteration of microbial diversity.
- Reduce the presence of pro-inflammatory substances with their harmful effects on health.
Importantly, while the results are positive, the researchers remember that digestive health doesn’t just depend on nutrition. It is therefore necessary to take into account many other factors.
Characteristics of the Mediterranean diet
Although the Mediterranean diet may vary from region to region, it still has common characteristics. In its traditional version, it is based on the habitual consumption of certain food groups. In particular:
- Extra virgin olive oil, the main source of fat used for cooking and seasoning foods.
- Daily consumption of vegetables, especially green leafy ones.
- Whole grains and fruits.
- Moderate consumption of legumes and dried fruit.
- Fish (especially blue) and moderate amounts of meat and dairy products.
- Lower amounts of red meat and saturated fat.
According to scientific evidence, among these foods there are some that are particularly beneficial for intestinal health. What are they and why are they important? We will talk about it shortly.
1. Fatty acids
The intake of mono and polyunsaturated fatty acids is optimal, combined with the low consumption of saturated fats. A healthy lipid profile is associated with low inflammatory markers.
2. Microbiota-accessible carbohydrates
The Mediterranean diet also involves the intake of these nutrients, also known as MACs. These carbohydrates cannot be digested, as the body does not have the necessary enzymes to do so. In this sense, they reach the colon intact, where they undergo a fermentation process by bacteria.
From this process derive a series of beneficial compounds for colon health, as well as serving as food for microorganisms. Generally speaking, studies show higher levels of short-chain fatty acids in the feces of people who usually follow a Mediterranean-type diet.
3. Polyphenols
The polyphenols are guaranteed by the contribution of fruit, vegetables, olive oil and aromatic herbs. These compounds belong to the food group of prebiotics, i.e. those that nourish intestinal bacteria. The positive action of phenols takes place as follows:
- They increase the diversity of intestinal microbes.
- They help prevent the proliferation of pathogenic bacteria.
Healthy habits for the gut microbiota
Diet is one of the determining factors in the composition of the intestinal flora, but it is not the only one. Environmental factors and lifestyle also influence its status. For example, stress is known to negatively affect gut health, as does lack of rest and low physical activity.
It is not only important what we eat, but also how we do it. In fact, it is advisable to eat slowly and drink enough water. Finally, to avoid alterations of the bacterial flora, it is preferable to abandon harmful habits such as the consumption of alcohol and tobacco.
The Mediterranean diet is good for intestinal health
The Mediterranean diet, when well balanced, based on traditional, fresh and unprocessed foods is one of the healthiest in terms of health. In addition to the well-known vascular and brain benefits, we can now also add benefits to gut health, as it provides foods and nutrients that protect the microbiota.
