How Does the Mediterranean Diet Affect Gut Health?

How Does the Mediterranean Diet Affect Gut Health?

The Mediterranean diet has long been praised for its many health benefits, from reducing cardiovascular disease risk to supporting cognitive wellness. As research grows, it becomes increasingly clear that this diet can benefit your intestinal health[1]. In this blog post, we talk about the Mediterranean diet and investigate how it helps your microbiome and gut health.


What is the Mediterranean Diet?

The Mediterranean diet emphasizes whole foods like fruits, vegetables, legumes, nuts, olive oil, fish, and whole grains while minimizing processed foods, refined sugars, unhealthy fats, and red meat. This eating plan is inspired by the traditional diets of Mediterranean regions such as Greece, Italy, and Spain. Some key aspects of the Mediterranean diet for intestinal health include:

  • High consumption of fiber-abundant plants such as fruits, vegetables, beans, lentils, and whole cereals

  • Moderate consumption of fish and seafood around twice weekly

  • Use of olive oil as the primary fat for cooking

  • Low intake of red and processed meats

  • Low to moderate ingestion of cultured dairy products like yogurt and cheese

  • Reduced intake of processed foods high in sugar, unhealthy fats, and sodium


The Mediterranean Diet For Gut Health

Your gut microbiota consists of trillions of bacteria and other microorganisms that affect your overall health. Studies suggest that increased microbiota diversity correlates with enhanced intestinal well-being, fostering optimal digestion, metabolism, immunity, and various other crucial bodily functions. The Mediterranean diet assists in nourishing microbiome diversity through several key mechanisms:

Increased Prebiotic Foods: Prebiotics are non-digestible fibers that nourish beneficial gut flora. The Mediterranean diet is abundant in prebiotic foods including garlic, onions, leeks, asparagus, artichokes, legumes, and whole grains. For information on how prebiotics help your gut health, check out our blog post.

More Polyphenols: Fruits, vegetables, extra virgin olive oil, and red wine provide polyphenols. These phytonutrients have prebiotic and antimicrobial properties to encourage beneficial bacteria.

Fermented Foods: The Mediterranean diet can incorporate cultured dairy like yogurt, kefir, and aged cheeses. These furnish probiotics to directly grow the amount of advantageous bacteria in your gut. For more information on probiotics click here.

Key Nutrients: This dietary pattern also provides nutrients like magnesium, selenium, zinc, and B-vitamins that support a thriving microbiota.


Mediterranean Foods for Gut Health

Specific foods prevalent in the Mediterranean diet assist in nurturing a thriving gut microbiome. Some top selections include:

  • Beans like chickpeas, lentils, and white beans - High in prebiotic fiber

  • Garlic, onions, leeks - Contain prebiotic inulin fibers

  • Asparagus - Excellent source of prebiotic fructooligosaccharides (FOS)

  • Bananas - Starch and inulin feed beneficial bacteria

  • Apples - Pectin fiber acts as a prebiotic

  • Olive oil - Furnishes antioxidants and healthy fats

  • Oats - Abundant in beta-glucan prebiotic fiber

  • Flaxseeds - Provide prebiotic lignans

  • Yogurt - Probiotic powerhouse


How Can the Mediterranean Diet Help You?

The Mediterranean dietary pattern, with its emphasis on fruits, vegetables, legumes, whole grains, healthy fats, and seafood, provides a nourishing foundation for optimal gut health. The high fiber content, diverse polyphenols, fermented dairy, and lower red meat intake work synergistically to support microbial diversity, feed beneficial bacteria, and support intestinal well-being. Transitioning to this ancestral eating plan can be a gradual process. But consistently choosing Mediterranean diet-aligned foods will reward you with better digestion, robust immunity, and an overall flourishing microbiome. Discover how Injoy can guide you in finding the foods that best suit your needs. Visit our Shop to explore products that can enhance your journey. Connect with GutChat, our dedicated gut-health AI ChatBot, or reach out directly to a team member at to get started on your gut health journey.




  1. De Filippis F, Pellegrini N, Vannini L, Jeffery IB, La Storia A, Laghi L, Serrazanetti DI, Di Cagno R, Ferrocino I, Lazzi C, Turroni S, Cocolin L, Brigidi P, Neviani E, Gobbetti M, O’Toole PW. High-level adherence to a Mediterranean diet beneficially impacts the gut microbiota and associated metabolome. Gut. 2016 Nov;65(11):1812-1821. doi: 10.1136/gutjnl-2015-309957. Epub 2015 Dec 17. PMID: 26671131.


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