Want healthy gut bacteria? Follow the Mediterranean diet

Once again, the Mediterranean Diet continues to shine as an exceptionally healthy way of eating.  A recent 2015 study demonstrated a direct link between the type of food consumed in the Mediterranean Diet and the production of health-promoting short-chain fatty acids (SCFAs) in our intestinal tract.

When we eat insoluble fiber from plant based foods such as fruits, vegetables and legumes, it is fermented into SCFAs by bacteria living in the intestinal tract. These SCFAs are beneficial as they appear to help reduce heart disease, diabetes and inflammatory diseases. 

The study looked at 153 Italian adults who followed the Mediterranean Diet.  The Mediterranean Diet consists of large amounts of vegetables, fruits, legumes, nuts, whole grains, fish and low amounts of saturated fat, red meat and dairy foods.  The Italians following this way of eating had high levels of SCFAs and those who consumed the most plant based foods, basically vegetarians, had even higher levels of SCFAs than those who ate meat.  Meat eaters can benefit from SCFAs if they keep portion sizes small and consume more plant based foods.   A compound called trimethylamine oxide (TMAO) found in higher levels of individuals who eat beef, eggs, pork, and fish, is linked to heart disease.  The vegetarians and those who follow the Mediterranean Diet have lower levels of TMAO. 

The message learned here is to eat more plant-based foods having them fill up at least one-half of your dinner plate each day and keeping meat portions to a minimum.  Learn more about following the Mediterranean Diet way of eating and how it can boost your health and reduce disease.