The Mediterranean Diet: Another Diet of the Week or Something More?

The keto diet. The paleo diet. The Liquid diet. The raw meat diet (yes, this is seriously a thing). It seems like a new diet pops up almost every week. Each one claims to be the next big thing, promising quick results that boost one’s weight loss, vitamins, antioxidants, etc., almost like a get rich quick scheme. And while some of these fad diets may have merit, others have not shown any long-term scientific support.

Enter the Mediterranean diet: this way of eating has been around for centuries. Not only has it been proven to have long term benefits on one’s health, but researchers are also uncovering its powerful role in boosting one’s health.

What is the Mediterranean Diet?

The Mediterranean Diet, while defined in the 1960s, was developed by the historic culinary habits of countries bordering the Mediterranean Sea, particularly Greece, southern Italy, and Spain. It endorses eating plant-based foods such as vegetables, fruits, legumes, nuts, and whole grains, with olive oil serving as the primary source of dietary fat. However, it also allows for moderate amounts of fish and poultry, limited intake of red meat and seats, and includes drinking of red wine. So what’s so special about this diet?

Effect on Gut Brain Axis:

Well, if the people in the Mediterranean have been living long, healthy lives for so long compared to the rest of the world, they must be onto something. Sure enough, research has shown that this diet has been effective in maintaining a healthy brain-gut axis. Studies show that the diet supports a diverse and balanced gut microbiome, and aids in helping gut friendly bacteria produce beneficial compounds such as short-chain fatty acids (SCFAs). These SCFAs help reduce inflammation throughout the body, including the brain, which supports cognitive health and reduces the risk of diseases such as Alzheimer’s.

It doesn’t just lower the risk of these scary cognitive diseases; it also boosts memory and reduces stress. When researchers tested a Mediterranean diet on mice with symptoms similar to Alzheimer’s, they found it to significantly boost performance in memory based tasks. How so? They saw that the diet had helped diversify the gut microbiome by increasing healthy bacteria, such as Lactobacillus, and boosting protective molecules in the blood that travel to the brain.

How do I get started?

Here at ABioMe, we have plenty of resources to help you improve your diet and keep your gut—and by extension, your brain—healthy. The Mediterranean diet isn’t just a fad; its health benefits are here to stay. By incorporating more vegetables, fiber rich legumes, heart healthy dietary fats, and fish packed with omega-3, you will be giving your gut microbiome the nutrients it needs to thrive.