The most gut-friendly diet is…

Plus: The best exercise for managing your blood pressure.

Tuesday. For the first time in human history, more people on this planet are overeating than are undernourished. A new Lancet study reveals that over one in eight people globally are clinically obese, surpassing one billion for the first time. This officially makes obesity the leading form of malnutrition, while the number of underweight individuals has dropped to below 550 million. 

What a time to be alive. It used to be that you at least had to put in the effort to leave your house to get fast food. But today, Big Macs are just a few clicks away on your favorite meal-delivery App. Even getting up to grab the remote is too much for us today. 

“Alexa—play Love Is Blind on Netflix.” 

Anyway, we wanted to follow up on yesterday’s piece on “Leaky Gut” (READ IT HERE) with a little bit on the best diet for a healthy gut. Let’s dive in.

Today’s Menu 🌿

  • The Best Diet For A Healthy Gut

  • Your Daily Recipe, Mediterranean Style

  • How To Use Exercise To Manage Your Blood Pressure

  • Is Summertime Sadness A Real Thing?

  • A Bonus Recipe Inside!

Read Time: 4 minutes

The Gut-Friendly Diet

Have you ever had one of those days when your stomach isn't on your side? The kind of day when you think maybe eating less or nothing at all might make the discomfort go away? I’ve been there. We’ve all been there. 

Well, that might not be the best idea. Instead of eating less, eating more of the right kinds of food could actually be the thing your gut needs the most. Eating the right foods could be the remedy we've been looking for, especially for those brutal bouts with IBS (Irritable Bowel Syndrome).

A recent study (YOU CAN FIND THE STUDY HERE) has shown that a Mediterranean-style diet could be the precise thing your gut needs to fight off symptoms like abdominal pain, bloating, and gas. And this isn't just a theory; it was put to the test with 60 individuals who have IBS. 

Participants in the study were split into two groups, with one continuing their regular diet and the other trying out a Mediterranean diet filled with whole grains, vegetables, fruits, legumes, nuts, olive oil, dairy, and seafood. The results? The Mediterranean diet group reported significant relief from their symptoms. Plus, they felt less stressed about their diet.

Now, if you're wondering what's so special about the Mediterranean diet, you're not alone. While the correlation was strong, researchers still aren’t sure what’s responsible for the connection. This diet doesn't specifically cut out FODMAPs, which are often linked to gastrointestinal distress. 

So, the jury's still out on why this diet works wonders for IBS sufferers. Some might be due to the participants knowing they were trying something new and expected to feel better—also known as the placebo effect. But hey, if it works, it works!

The Mediterranean diet has been winning hearts (and stomachs) for a while now, not just for its gut-relieving powers but also for reducing risks of heart disease and certain cancers and slowing down brain aging. Plus, it's not a diet that will make you feel like you're missing out on all the good stuff. It's quite the opposite, actually. Who doesn’t love a little sourdough pita,  feta cheese, and olive oil? 

If you're thinking of giving this a go, here's how you can start your journey. Imagine you're setting off on your dream vacation across the Mediterranean, and you've got to pack your basket with all the essentials for a week. You'd grab a loaf of seeded sourdough bread, some oats, a generous pour of extra virgin olive oil, tuna, mixed dried herbs, almonds, salmon filets, tinned tomatoes and chickpeas, a 4-bean mix, an onion, mixed salad leaves, mixed berries, and a big tub of Greek yogurt. Boom—there you go. 

The key takeaway? The Mediterranean diet already has a lot going for it, and now research suggests it might also help relieve symptoms of IBS. And the best part? This isn't a strict plan but rather a diet packed with variety and flavor. You can mix and match, add your own favorites, and maybe discover new dishes along the way. 

I’ll say it again—who doesn’t love a little sourdough pita, feta cheese, and olive oil? Sign me up! 

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Psst… You can reply with recommendations too!

The Daily Recipe

Try to guess… Start your Mediterranean Diet with this delicious dish. This is the perfect salad with all the staples.

Curious? Click below to discover the recipe and see if you guessed right.

Would you try it?

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P.S. We’ll show this week’s top-voted recipe on Friday!

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"Your diet is a bank account. Good food choices are good investments."

Bethenny Frankel