New research shows it supports a good balance of bacteria in the gut, which in turn may contribute to a range of health benefits. In a study on mice, one group was fed a diet that mimicked a Mediterranean diet — rich in fish, olive oil, beans, nuts and whole grains. Another group were fed a Western-style diet — loaded with lard, beef tallow, butter, sugar, and high-fructose corn syrup. When researchers compared the gut bacteria of the two groups (a.k.a. their microbiomes), the differences were stark. The Mediterranean diet group had far more “good” bacteria as well as a greater diversity of bacteria, which is thought to be beneficial for health. Simply make whole plant foods like vegetables, legumes, fruit, and fresh herbs the basis of your menu. Use olive oil as your main cooking oil, and incorporate seafood (salmon is a great choice) a couple times a week.
Source: Gut Microbiome Composition in Non-human Primates Consuming a Western or Mediterranean Diet
"But if you want to live a longer, healthier, more nutritious life, the best evidence and scientific consensus point to Mediterranean eating as the way to go.” Rafi Letzter