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He Mediterranean diet It has continually demonstrated benefits to overall health.
Researchers at Tulane University School of Medicine in New Orleans recently discovered that diet is linked to better memory through the balance of bacteria in the gut.
In the study, published in the journal Gut Microbe Reports, rats were fed a Mediterranean style diet over a period of 14 weeks. This included foods rich in olive oil, fish, and fiber.
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Compared to those that ate a Western diet high in saturated fat, rats that ate the Mediterranean diet showed increases in four types of beneficial gut bacteria and decreases in five other types.
Researchers at Tulane University School of Medicine recently discovered that the Mediterranean diet is linked to better memory through the balance of bacteria in the gut. (iStock)
The rats were then tasked with maneuvering a series of mazes that tested their memory.
Those who followed the Mediterranean diet showed better performance on the maze challenges.
“This study reinforces how the foods we choose can profoundly affect our gut microbiome and, in turn, our cognitive performance.”
The researchers deduced that individuals who follow the Mediterranean diet develop different gut bacteria patterns compared to those who follow a “typical Western diet,” and that those gut changes were associated with learning and memory.
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“Our results suggest that there may be a relationship between diet-modulated microbiota, peripheral immune function, and cognitive function,” the research concluded.
“Additional studies “are needed to determine causality between diet-modulated gut microbiota, immune function, and cognitive function, and to explore additional brain mechanisms.”
The gut microbiome developed through certain dietary choices may improve cognitive function, the study suggested. (iStock)
The Mediterranean diet group also demonstrated better cognitive flexibility and working memory, and maintained lower levels of “bad” cholesterol.
Cory Mygrant, a registered dietitian nutritionist at WellTheory based in California, was not involved in the study, but shared her reactions.
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“As a dietitian, I am delighted to see more evidence highlighting the incredible power of the Mediterranean diet, not only for heart health but also for brain health,” he told Fox News Digital.
“This study reinforces how the foods we choose can profoundly affect our gut microbiome and, in turn, our cognitive performance.”
The Mediterranean diet group demonstrated better cognitive flexibility and working memory, and maintained lower levels of “bad” cholesterol. (iStock)
Gut health is considered “critical to overall well-being,” Mygrant noted, influencing “everything from immunity to mental health“.
“The Mediterranean diet is a fantastic option to support this vital system,” he continued. “Rich in vibrant and tasty foods, it can be easily integrated into daily life with simple adjustments.”
“The Mediterranean diet has been associated with a 50% lower risk of cognitive decline and dementia.”
In an interview with Fox News Digital, study co-author Demetrius Maraganore, MD, professor of neurology at Tulane University, emphasized the difference in cognitive function and gut microbial compositions between Mediterranean and Western diets.
The reduced intestinal bacterial diversity and overgrowth of bacterial species in the Western diet is similar to what is observed in Alzheimer’s patientshe told Fox News Digital.
Researchers aim to develop novel therapies to prevent and treat Alzheimer’s disease by harnessing nutrition and the gut microbiome. (iStock)
The expert pointed out that following the Mediterranean diet can improve school and work performance.
“The Mediterranean diet has been associated with a 50% lower risk of cognitive decline and dementia, and promotes greater global intelligence, memory function and executive function throughout life,” he said.
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Tips for traveling to the Mediterranean
To start adopting a more Mediterranean-style diet, Mygrant suggested the following simple steps:
- Swap the butter for olive oil
- Add an extra serving of vegetables to meals.
- Experiment with plant-based proteins, such as lentils or chickpeas.
- Enjoy fish a couple of times a week.
- Eat nuts or fresh fruits instead of ultra-processed foods
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“It’s about celebrating real, whole foods keeping things flexible and enjoyable,” he said.
Mygrant acknowledged that access to fresh produce and Mediterranean staples can be a challenge for some, but noted that the diet doesn’t have to be “all or nothing.”
A dietitian recommended adding more fish and vegetables to the daily diet, in addition to nuts, fresh fruits and olive oil. (iStock)
“You can start by making small, affordable changes, such as using canned fish, frozen vegetables and whole grains, and gradually increase the focus on more plant-based foods,” she suggested.
“The goal is to make nutritious options more accessible, no matter the circumstances, while prioritizing the connection between food and well-being“.
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According to Maraganore, in future research, the Tulane team aims to develop new therapies to prevent and treat Alzheimer’s disease by taking advantage of changes in nutrition and the gut microbiome.
