The Miraculous Mediterranean Diet: Benefits for your tummy, how to do it, and a special recipe

Step up your Mediterranean vibes and get ready to boost your diet in a way inspired by the traditional foods from Greece, France and Spain. This miraculous diet is rich in whole foods, such as fruits, vegetables, whole grains, legumes, nuts, and fish, and is low in processed foods, red meat, and sugar – and bound to be simultaneously delicious. In addition, the ‘Med’ diet has been linked to numerous health benefits, including improved gut health – and who couldn’t benefit from that?

5 Health Benefits For Your Gut 

1. Increased fiber intake: The Mediterranean diet is high in fiber, which is essential for good gut health. Fiber helps promote regular bowel movements, prevents constipation, and feeds the beneficial bacteria in your gut.
2. Rich in prebiotic foods: Prebiotic foods feed the beneficial bacteria in your gut. For an amazing prebiotic boost, incorporate garlic, onions, asparagus, and artichokes.
3. Rich in probiotic foods: Probiotic foods contain beneficial bacteria that can improve your gut health. The Mediterranean diet is rich in probiotic foods like yogurt, kefir and fermented vegetables like sauerkraut and pickles.
4. Anti-inflammatory: Reducing inflammation in one’s gut can help tremendously with digestive issues. Chronic inflammation in the gut can lead to conditions such as inflammatory bowel disease (IBD). Fortunately for us, the Mediterranean diet has been shown to reduce the risk of developing these conditions.
5. Reduced intake of processed foods: Processed foods can be quick and convenient to consume, but they are often high in sugar and unhealthy fats and typically important nutrients are removed. These foods can disrupt the balance of bacteria in your digestive tract, leading to issues and inflammation. The ‘Med’ diet includes whole foods in their original form, untouched by processing.

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5 Ways to Incorporate This Diet Into Your Life 

1. Start by making small changes: Running a marathon on our first attempt might not be possible. The same holds true for incorporating healthy changes in our lives. Instead of changing your entire diet overnight, start by making minor changes to your daily meals. For example, you can swap out butter for olive oil, add more vegetables to your meals, and eat fruit for dessert instead of sugary treats.
2. Focus on whole foods: The Mediterranean diet emphasizes eating whole, unprocessed foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Avoid processed and packaged foods as much as possible. Look for foods with only a few ingredients that are also easily recognizable listed on the nutrition label.
3. Use herbs and spices: Herbs and spices not only add flavor to your meals, but they also have numerous health benefits. Experiment with different herbs and spices such as basil, oregano, rosemary, and cumin to add flavor to your meals.
4. Include fish and seafood: Fish and seafood are a staple in the Mediterranean diet. Aim to include fish in your diet at least twice a week, and choose fatty fish such as salmon, sardines, and mackerel, which are high in heart-healthy omega-3 fatty acids.
5. Cabernet, Merlot, Pinot Noir: Red wine is a common beverage in the Mediterranean diet and is consumed in moderation. However, if you don’t drink alcohol, you can skip this step.

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Special Mediterranean Quinoa Bowl Recipe

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup chickpeas, drained and rinsed
• 1/2 cup cherry tomatoes, halved
• 1/4 cup chopped cucumber
• 1/4 cup crumbled feta cheese
• 2 tablespoons chopped fresh parsley
• 1 tablespoon lemon juice
• 1 tablespoon extra-virgin olive oil
• Salt and black pepper to taste

Instructions:

• In a large mixing bowl, combine the cooked quinoa, chickpeas, cherry tomatoes, chopped cucumber, crumbled feta cheese, and chopped parsley.
• Drizzle the lemon juice and olive oil over the mixture and season with salt and black pepper to taste.
• Toss the ingredients together until well combined.
• Serve the quinoa mixture in a bowl and enjoy!

Overall, the Mediterranean diet is time-tested and is a nourishing and balanced diet that can benefit your gut health in numerous ways. Incorporating more whole foods, fiber, prebiotic and probiotic foods, and reducing your intake of processed foods can all contribute to a healthier gut microbiome. Having a better understanding of how certain foods impact your gastrointestinal system is key to having better well-being.

Almost everything in the Mediterranean diet is good for your heart — and your brain! https://t.co/b80iNV9CG3 pic.twitter.com/cGovLBQmHk

— WebMD (@WebMD) May 1, 2023

For more on the advantages of the Mediterranean diet, feel free to contact Gastro MD – a cutting-edge clinical gastroenterology practice that sets the standard in digestive health care.

(Cover photo, Image credit: Web MD, Twitter)

(Sources: Dr. Donna Powell <Gastro MD> & Dr. Renee M. Marchioni Beery <Gastro MD>)

Posted by Richard Webster, Ace News Today   /   Follow Richard on Facebook, Twitter & Instagram