MEDITERRANEAN DIET FOR A HEALTHY GUT MICROBIOTA

    The Mediterranean diet is rich in plant-based foods, contains polyphenols, high-quality fats (monounsaturated and polyunsaturated with a high omega-3 content), micronutrients such as vitamins and trace elements, and dietary fibers that, when properly consumed and in a complete food matrix, will determine its beneficial properties in maintaining the eubiosis of the intestinal microbiota and products of its metabolism, together with the integrity of the intestinal barrier and immunological tolerance. On the other hand, Western diets and ultra-processed foods, characterized by low levels of dietary fiber or micronutrients, contain a multitude of nutritional components, including refined carbohydrates (sugar and refined grains), low-quality fats (trans fatty acids and excess omega-6/omega-3 due to refined oils), salt and additives that are harmful to health (mainly sweeteners) and, finally, excessive consumption of processed red meat. Furthermore, they constitute a poor food matrix that will have detrimental effects on the intestinal barrier, leading to leaky gut, intestinal dysbiosis and altered metabolites, further leading to local inflammation and the presence of LPS in the bloodstream that will contribute to systemic endotoxemia and chronic inflammation.

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