The Mediterranean Diet

October 2024

The Mediterranean diet is well known for its healthy nutritional properties. It's worth exploring how and why this seems to be the case, and what we can learn from it that may be applied more broadly so that more people can experience benefits. I had a chance to look into this during my summer course at Brown University a few months back, and wanted to share some of these findings and reflections.

The human gut is made up of trillions of bacteria living in the intestine that help shape its function. The makeup of the microbiota plays a significant role in human health, and diet is crucial when determining its composition. According to numerous studies, a diet high in whole foods, fiber and healthy fats can increase the diversity in one's gut microbiome. A Mediterranean diet is a great example of this as it includes fruits, vegetables, legumes, extra virgin olive oil, seafood, and fermented dairy. It has been proven that individuals who follow a Mediterranean diet are more likely to prevent chronic diseases, such as cardiovascular diseases and some types of cancer.

A study was conducted to evaluate the relationship between diet and human health in several countries. The results of this study clearly showed that despite its high fat consumption, Greece had the least incidence of cardiovascular diseases (CVD). A Greek diet falls under the umbrella of a Mediterranean diet and typically consists of a high amount of fruits, vegetables, healthy fats, and fermented foods, as well as more fish, less meat, and moderate amounts of wine. The Italian diet is similar, and the Italian cohort of the study found that the consumption of these foods are directly correlated to a lower risk of colorectal cancer.

Regular consumption of fermented foods in these diets help decrease the likelihood of colorectal cancer because of the billions of probiotics they contain. In addition, the high consumption of extra virgin olive oil in the Mediterranean diet also contributes positively to the gut as it is rich in monounsaturated fatty acids. Monounsaturated fatty acids are beneficial for heart health and are rich in polyphenols, which are antioxidants.

The Mediterranean diet includes a diverse variety of fruits and vegetables which have been proven to be beneficial to the human gut microbiome. Fruits and vegetables contain a high amount of fiber, and dietary fiber acts as a prebiotic promoting the growth of beneficial bacteria species living inside the human intestine. The consumption of fibers also decreases cholesterol and insulin levels. Fermentable fibers serve as a base for bacterial metabolism by producing short-chain fatty acids. Recent studies have shown that these metabolites play crucial roles in regulating immunity, blood pressure, and glucose, forming a link between the microbiota and homeostasis in the human body. Subjects who eat a higher amount of plant-based foods show a higher percentage of short-chain fatty acids. Short-chain fatty acids have many health benefits, as they can be anti-inflammatory, immunoregulatory, anti-obesity, anti-diabetes, anticancer, cardiovascular protective, and neuroprotective. The Mediterranean Diet provides at least double the daily amount of fiber compared to the Standard Western Diet, making it an ideal diet for overall health.