A gut health scientist who adheres to the Mediterranean diet has revealed his daily eating habits, assuring it’s “easier” to follow than one might think. Manchester-based gut health physiologist Jordan Haworth regularly imparts advice on maintaining a healthy gut via his social media platforms.
Gut health is crucial as it aids in food digestion, nutrient absorption and immune system regulation. Conversely, poor gut health can lead to conditions like inflammatory bowel disease. And studies have shown that the Mediterranean diet can help you lose weight.
In a typical day documented on TikTok, Jordan begins with a homemade beetroot and ginger energy shot, followed by his staple breakfast of granola with Greek yoghurt and honey. He shared: “Did you know that honey helps the good bacteria in yoghurt to survive through your gut?” He also tries to include walnuts and green tea in his daily intake, explaining that Mediterranean diet studies suggest the polyphenols in these foods could be beneficial for gut health.
Jordan cited a study claiming the Mediterranean diet “modifies the bacterial population in our gut, with specific bacteria mediating weight loss and cardiac risk”. For lunch, he enjoyed leftover lasagna and a fresh salad comprising rocket, cucumbers, tomatoes, olives and feta cheese.
He reminded: “Remember, gut health is about what you can add, rather than take away.”
He then enjoyed an apple for his afternoon snack, before preparing his dinner – a dish of salmon and sweet potato wedges drizzled with extra virgin olive oil and herbs. While that was cooking, he whipped up a salsa featuring mango, avocado, tomato and red onion, with a squeeze of lemon and a pinch of salt.
The Mediterranean diet is normally adopted by those who live in southern Spain, southern Italy and Crete, and offers a number of health benefits. Often backed by health experts, the Mediterranean diet often involves eating plenty of fruits, vegetables, bread and other grains, potatoes, beans, buts and seeds.
Olive oil is used to replace other oils and fats, and it also includes low to moderate amounts of lean protein like fish, chicken, eggs and dairy products. As well as boosting weight loss due to the foods being naturally lower in calories and high in fibre, it can also help reduce the risk of heart attack or stroke, diabetes and reduces blood pressure.
Before you make any drastic lifestyle changes, and if you want to lose weight or start a diet, you should speak to your GP. As with everything, variety and balance is key.