Mediterranean Diet With Extra Virgin Olive Oil Among Top Five Choices For Gut Health

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Gastroenterologist Backs Olive Oil Powered Mediterranean Diet For Health Microbiome

Updated 16th January 2024

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Gut Health With The Mediterranean Diet

Following a Mediterranean Diet and choosing more plant-based foods like extra virgin olive oil are among the top five best choices you can make for improved gut health, a Gastroenterologist has claimed.

  • Gastroenterologists agree Extra Virgin Olive Oil Infused Mediterranean Diet Among Best For Improved Gut Health.
  • Get the most from your olive oil-infused plant-based diet by diversifying your plate with fruit and vegetables.
  • Quality extra virgin olive oils like Morocco Gold can inhibit bad bacteria, encourage good bacteria, and protect the gut lining.

Nutritionists Agree Extra Virgin Olive Oil Infused Mediterranean Diet Among Best For Improved Gut Health.

We all want to feel our best and nourish our bodies with wholesome, nutritious foods. But with so many confusing and conflicting messages about diets out there, it can be difficult to know which eating pattern is truly best for our digestion and overall wellbeing.

After years of research and practice, top gastroenterologists have reached a consensus on the top diets that promote gut health and reduce disease risk.

According to nutritional experts, both diets earned their place at the top for their emphasis on filling up on fiber-rich plant foods, healthy fats like extra virgin olive oil, and minimal amounts of highly processed foods that can irritate the digestive tract.

In this blog post, we’ll explain the key research supporting these diets and provide tips for transitioning your eating habits to gain similar benefits for your own gut and overall health.

Top Five Practical Tips For Better Gut Health With Plant-Based Foods Like Extra Virgin Olive Oil.

According to a new article from,  it’s hard to beat The Mediterranean Diet for providing a wide range of the veggies, fruits, whole grains, healthy fats (including olive oil) and heart protein to get the nutrients you need to thrive.

Speaking to,  Gastroenterologist Will Bulsiewicz, MD, MSCI, listed the five key things he does every day to protect his own gut health. These are;

1. Don’t count calories—but eat more plants.

“Stop counting calories,” Bulsiewicz says. “Start counting plants. Enough with the dietary restrictions—let’s live a life of abundance with as many different varieties of plants as possible.”

At Morocco Gold, we fully support the health benefits of a plant-focused diet, including The Green Mediterranean Diet which – as the name suggests – places extra emphasis on the nutrients found in green leafy vegetables.

2. Diversify your plate (with The Mediterranean Diet!)

As the article suggests, there are few diets as effective as The Mediterranean Diet for providing lots of different kinds of foods—veggies, fruits, whole grains, healthy fats and heart protein.

As well as keeping your meals interesting, following this pattern of eating and lifestyle will ensure that you at least get some protein and veggies on your plate.

As we may have mentioned, a quality extra virgin olive oil is the ideal component to a Mediterranean or plant-based diet.  Packed with a type of phytonutrient found in plant foods, extra virgin olive oil will provide your body with some vital antioxidants which are great for improving gut health.

Morocco Gold Extra Virgin Olive Oil And Gut Health

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Extra Virgin Olive Oil has been shown to be beneficial for gut health in multiple ways, including by inhibiting bad bacteria, encouraging the growth of good bacteria, and protecting the gut lining.  But don’t take it from us, listen to the words of an expert!

Writing in, Integrative Gastroenterologist Marvin Singh, M.D. says he is always looking for the best foods and nutrients that can help my patients live their healthiest lives. And this has led him to the door of polyphenols.  Pointing out that many of us may be aware of the potential benefits of drinking green tea or adding olive oil to the diet and eating plenty of vegetables but questions if we really know why?

Did you know that part of the reason for these recommendations has to do with compounds called polyphenols? Polyphenols are found in lots of plant-based foods and have been found to have numerous benefits for health.

Research has revealed numerous potential benefits of polyphenols, many of which have to do with reducing the risk of chronic disease or even supporting gut health.

Marvin Singh, M.D

The remaining three principles of how to achieve better gut health through daily habits, as advised by Will Bulsiewicz, MD, MSCI, are;

3. Enjoy your morning cup of joe.

“Coffee actually has prebiotics in it already, but I actually like to put in a soluble fiber supplement and some spices, really take it up to the next level,” Bulsiewicz says.

4. Eat fermented foods.

Fermented foods are rich in probiotics, the good bacteria that can help your gut balance itself out and even support digestion. There are plenty of ways to work this tip into your diet, from kimchi and sauerkraut to yogurt and kombucha. If you don’t think of yourself as a person who enjoys the funky tang of condiments like miso or kraut, you could opt for a serving of kefir or mix your favorite fruit with ice and yogurt for a quick smoothie.

5. Wear blue light-blocking glasses before bed.

You might be surprised to see this tip show up on a list focused on healthy eating, but research has shown that your exposure to blue light just before bed can have quite an impact on your health. Blue light stimulates your brain—yup, even when you’re sleeping—so donning blue light-blocking glasses can help you wind down at the end of the day and get better sleep. One recent study even indicated that significant blue light exposure just before bed can do a number on your metabolism, which can be especially annoying for those trying to maintain a healthy weight or lose weight. If you need helpful lenses before bed to read, keep an eye out for blue light-blocking readers, like these from Warby Parker, or even splurge for a blue light filter on your next pair of prescription eyeglasses.