The Gluten-Free Mediterranean Diet is a way of eating that focuses on fresh, whole foods. The diet also includes wine in moderation and olive oil as the primary fat source. The focus of this diet is to provide your body with the nutrients it needs for optimal health without any gluten products. The Mediterranean diet has been shown to be beneficial in maintaining a healthy weight, as well as improving lipid profiles. It can even help prevent heart disease! A gluten-free diet can help those with celiac or non-celiac gluten sensitivity live a healthy life free of symptoms. This article will cover how the gluten-free Mediterranean diet works, what benefits are included, and tips for starting this new lifestyle today.
The Mediterranean diet is an eating plan inspired by the traditional eating habits of people living in countries surrounding the Mediterranean Sea.
The typical Mediterranean diet includes a high intake of vegetables, fruits, legumes, and whole grains; moderate amounts of fish and poultry; occasional dairy products; limited red meat, processed meats, and sweets; and regular but moderate amounts of wine (19). Many variations exist within the basic principles outlined above.
The Mediterranean diet pyramid offers guidelines for daily meal choices and includes the following food items:
All fresh, frozen, canned, and dried fruits and fruit juices, as well as all fresh or frozen vegetables count. Leafy green vegetables are emphasized over other types of vegetables. A variety of colors – especially reds and greens – can contribute to a healthy diet with lots of antioxidants (8). Also, try to incorporate legumes regularly (beans, peas, lentils).
Choose whole grains whenever possible. At least half of your total grain intake should come from whole grains.
All types of bread that are made with 100% whole wheat flour are good options. Pasta is fine too, but it’s better if it is whole-wheat pasta.
A variety of fish and poultry are encouraged, including omega-3 fatty acid-rich species such as salmon, herring, mackerel, anchovies, or sardines. Dairy products are not included in the main recommendations but are permitted in some variations of the diet. Lean meat is acceptable, but red meat should be eaten sparingly.
Eggs can also be part of your daily intake. Nuts may be incorporated into meals for a healthy fat boost, but they are high in calories, so don’t overdo it (11). Legumes (beans, peas, lentils) can provide an additional boost of protein to your diet too.
These are mainly low-fat or nonfat yogurt, low-fat cheese, or feta.
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The main fats should come from fish, nuts, and olive oil, a good source of monounsaturated fatty acids. Canola oil may be used instead but it isn’t traditionally Mediterranean and while heart healthy, it doesn’t have exactly the same nutritional profile as olive oil. Olive oil can be combined with fresh herbs and spices for better absorption and reduced risk of oxidation (rancidity) (4).
Water, tea (herbal or regular), coffee (caffeinated or decaf), and red wine (in moderation) are fine options. Remember that alcohol should only be consumed by adults of the legal drinking age and only in moderation (one drink per day for women and one to two for men).
The Mediterranean diet also encourages regular physical activity and getting plenty of rest, as well as enjoying your meals with family and friends. These components are all essential to an overall healthy lifestyle!
Research has demonstrated several benefits of the Mediterranean diet, including:
Numerous studies have shown that following a Mediterranean diet is associated with decreased risk of developing and dying from cancer. Research shows that postmenopausal women who followed the Mediterranean diet were less likely to develop breast cancer than their counterparts, while high consumption of fruits, vegetables, and olive oil (trademarks of the Mediterranean diet) were associated with a lower risk of prostate cancer in men (6) (18).
Overall, research has linked the Mediterranean diet plan to reduced risk in both sexes for at least seven types of cancer: colorectal, pancreas, breast, prostate, stomach, liver, and aerodigestive cancers (7).
Research has revealed that heart disease can be prevented or at least your risk reduced by following the Mediterranean diet. Some studies have found that those who closely follow a Mediterranean diet have as much as a 50% lower risk of recurrent heart disease than people who do not adhere to the Mediterranean diet (14).
Many studies have concluded that following a healthy lifestyle contributes to reducing stroke risk factors, including stroke recurrence later in life. Eating foods high in calcium, magnesium, and potassium, along with low levels of trans fats, can reduce blood pressure levels and help reduce the risk of developing cardiovascular disease conditions like stroke or heart attack.
Studies show that individuals who strongly followed the traditional Mediterranean diet had a lower risk of hemorrhagic stroke (bleeding in the brain) and ischemic stroke (clot-caused stroke) (2).
A Mediterranean diet rich in fiber can help control blood sugar levels and decrease your risk of developing type 2 diabetes. Participants in a study who followed the Dietary Approaches to Stop Hypertension (DASH) plan with a high intake of nuts, whole grains, and fruits experienced decreased fasting blood sugar levels (17). Other studies have shown that following a Mediterranean diet may reduce insulin resistance, which can help protect against type 2 diabetes (15).
A review of existing research published in 2010 found that adherence to the traditional Mediterranean diet may help protect against cognitive decline as we age (1). In one study, researchers found that those who most closely adhered to a Mediterranean diet had a reduced risk for mild cognitive impairment compared to those who followed the diet less closely (13).
One study revealed that older adults who followed a Mediterranean-style diet had a reduced risk of developing Alzheimer’s disease, including slower rates of cognitive decline (16). Research shows that participants who closely adhered to the Mediterranean diet were at a lower risk for developing the disease than their counterparts who followed it less closely.
Dietary intake has been linked to irritable bowel syndrome (IBS) risk. Clinical studies have shown that following a Mediterranean diet plan rich in fiber, vegetables, and fish or taking probiotics can help reduce inflammation or digestive problems like bloating, cramping, and diarrhea (3).
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Gluten’s most common function in the human diet is to provide elasticity and chewiness to baked products, such as bread and cakes.
Gluten intolerance means that your body has a reaction to gluten that results in debilitating symptoms and intestinal damage. This intolerance can cause symptoms like chronic diarrhea; constipation or gas; fatigue,; bone or joint pain; weight loss; depression; numbness in the legs, arms, and fingers; migraines and headaches; along with many others (even neurological symptoms such as brain fog).
The most common form of gluten intolerance is celiac disease or CD. It’s estimated that about 1% of the world’s population has a CD (5). However, many people are not diagnosed because they don’t realize they have it and go undiagnosed for decades. CD, is an autoimmune disease that occurs when the body’s immune system, triggered by the presence of gluten, attacks and destroys its own intestinal cells. People with other autoimmune diseases (like type 1 diabetes) or who have close relatives with CD are more likely to have CD.
For some people without CD, gluten consumption still triggers a response in the gut that can lead to celiac-like symptoms, intestinal damage, and other serious health conditions. This condition is called “non-celiac gluten sensitivity” or NCGS (9).
Going gluten-free is one of the best things people with CD or NCGS can do to improve overall health.
People who follow a gluten-free diet have high intakes of fruits, vegetables, legumes, and fish. Combining this with a plant-based Mediterranean diet, it is easy to see how you can enhance your overall health.
The gluten-free diet requires the elimination of all wheat, rye, and barley. These are all included in traditional Mediterranean (10) diets, so it is important to find substitutes for them to create a gluten-free Mediterranean diet.
Also included in the gluten-free Mediterranean meal plan will be dairy products such as yogurt and cheese; eggs; meat, such as poultry, beef, or lamb; fish and shellfish; nuts like almonds and hazelnuts; beans like chickpeas and black beans; and extra virgin olive oil as the main source of fat.
Here are some ideas on how to transform your favorite dishes into healthier, gluten-free options:
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Here are a few meal options for this diet plan:
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Below are a few tips to help you with the Mediterranean diet:
The Gluten-Free Mediterranean Diet can help you get relief from CD symptoms, boost your energy levels, and improve your overall health. It allows you to enjoy delicious food options while maintaining a healthy diet. If the thought of giving up bread or pasta is too difficult for you to consider, there are gluten-free versions available on the market today! Make sure your pantry is stocked with these products before beginning this diet plan so that it’s easy for you to transition into following the GFMD.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!