What are the factors behind the power and benefits of a Mediterranean Diet? Read our article and learn how to improve your health!
The Mediterranean Diet has become increasingly popular in recent decades, with many touting its health benefits. But what is the Mediterranean Diet and why is it so beneficial?
In this article, we will reveal what lies behind the power of the Mediterranean Diet by exploring the benefits of fibre and short chain fatty acids (SCFAs).
We will also look at how the Mediterranean Diet can help improve the integrity of the intestinal barrier and benefit the prevention of non-communicable diseases. So let's get started and uncover the factors behind the power and benefits of the Mediterranean Diet!
INTRODUCTION TO THE MEDITERRANEAN DIET
The Mediterranean Diet was originally named after studies, publications and books that described the diet of the inhabitants of specific areas of the Mediterranean that had a longer life expectancy.
The Mediterranean Diet is characterised by a high intake of fibre-rich plant foods such as fruits, vegetables, legumes, cereals and nuts and a high intake of olive oil and seafood. It also includes moderate consumption of dairy products, fish and poultry and lower consumption of red meat, confectionery and processed foods. In addition, the Mediterranean Diet includes moderate consumption of wine, usually with meals.
The Mediterranean Diet has been extensively studied in recent years and has been associated with many health benefits. It has been associated with a lower risk of non-communicable diseases such as cardiovascular disease, diabetes, cancer and increased longevity.
THE ROLE OF FIBRE AND SHORT-CHAIN FATTY ACIDS
Fibre and short-chain fatty acids are two important components of the Mediterranean Diet.
Fibre helps to promote regular bowel movements, reducing the risk of constipation, and helps to promote a feeling of fullness during a meal, potentially playing a role in weight management.
Short-chain fatty acids are fatty acids produced by gut bacteria when they break down fibre and are important for maintaining a healthy gut microbiome.
THE FRAGILITY OF THE INTESTINAL BARRIER AND ITS RELATION TO THE MEDITERRANEAN DIET
The intestinal barrier is a key feature of intestinal and overall health, as its integrity is important in preventing the passage of harmful substances into the bloodstream.
As disruptions of the intestinal barrier have been associated with diseases in which the Mediterranean diet has been observed to have an addictive effect, a new survey examined whether following a Mediterranean diet could improve the integrity of the intestinal barrier.
Research has found that not only is this possible, but that an important mechanism through which the Mediterranean Diet can exert its beneficial effects in improving the integrity of the intestinal barrier is the increased induction of short chain fatty acids, specifically propionic and butyric acid.
REVEALING THE FACTORS BEHIND THE POWER AND BENEFITS OF A MEDITERRANEAN DIET
According to these data, a diet rich in legumes, fruits and nuts, foods that play a special role in the induction of short-chain fatty acids, can help to maintain the integrity of the intestinal barrier and therefore play a special role in the health and prevention of non-communicable diseases.
-Suprastratum: The authority on health, fitness and nutrition
- Seethaler B, Nguyen NK, Basrai M, Kiechle M, Walter J, Delzenne NM, Bischoff SC. Short-chain fatty acids are key mediators of the favorable effects of the Mediterranean diet on intestinal barrier integrity: data from the randomized controlled LIBRE trial. Am J Clin Nutr. 2022 Oct 6;116(4):928-942. doi: 10.1093/ajcn/nqac175. PMID: 36055959.