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The Mediterranean diet continuously shows benefits for overall health.
Researchers at Tulane University School of Medicine in New Orleans recently found that diet is linked to improved memory through balanced gut bacteria.
In the study, which was published in the journal Gut Microbe Reports, rats were fed Mediterranean-style diet over a period of 14 weeks. These include foods rich in olive oil, fish and fiber.
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Compared to those who ate a Western diet high in saturated fat, rats who ate a Mediterranean diet showed an increase in four types of beneficial gut bacteria and a decrease in five other types.
Researchers at Tulane University School of Medicine recently found that a Mediterranean diet is linked to improved memory through balanced gut bacteria. (iStock)
The rats were then tasked with navigating a series of mazes that tested their memory.
Those who were on the Mediterranean diet showed better results in the challenges of the maze.
“This study confirms how the food we choose can profoundly affect our gut microbiome and, in turn, our cognitive performance.”
The researchers concluded that individuals who follow Mediterranean diet develop different patterns of gut bacteria compared to those following a “typical Western diet,” and that these gut changes are associated with learning and memory.
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“Our results suggest that there may be a link between diet-modulated microbiota, peripheral immune function and cognitive function,” the study concluded.
“Additional studies are needed to establish causality between diet-modulated gut microbiota, immune function, and cognitive function, and to explore additional brain mechanisms.”
A digestive microbiome developed by certain dietary choices can improve cognitive function, research has shown. (iStock)
The Mediterranean diet group also showed improved cognitive flexibility and working memory – and maintained lower levels “bad” cholesterol.
Cory Mygrant, a registered dietitian nutritionist at WellTheory in California, was not involved in the study, but shared her reactions.
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“As a dietitian, I’m thrilled to see more evidence highlighting the incredible power of the Mediterranean diet, not just for… heart health but also for brain health,” she told Fox News Digital.
“This study confirms how the food we choose can profoundly affect our gut microbiome and, in turn, our cognitive performance.”
The Mediterranean diet group showed improved cognitive flexibility and working memory and maintained lower levels of “bad” cholesterol. (iStock)
Gut health is considered “fundamental to overall well-being,” noted Mygrant, as it affects “everything from immunity to mental health.”
“The Mediterranean diet is a fantastic option to support this vital system,” she continued. “Rich in vibrant, flavorful foods, it can easily be woven into everyday life with simple adjustments.”
“Mediterranean diet linked to 50% lower risk of cognitive decline and dementia.”
In an interview with Fox News Digital, study co-author Demetrius Maraganore, Ph.D. MD, professor of neurology at Tulane University, emphasized the difference in cognitive function and the composition of gut microbes between the Mediterranean and Western diets.
The reduced diversity of gut bacteria and overgrowth of bacterial species in the Western diet is similar to what is observed in Alzheimer’s patientshe told Fox News Digital.
The researchers’ goal is to develop new therapies for the prevention and treatment of Alzheimer’s disease using nutrition and the gut microbiome. (iStock)
The expert noted that following a Mediterranean diet can improve school and work performance.
“A Mediterranean diet is associated with a 50% lower risk of cognitive decline and dementia, and promotes higher global intelligence, memory function and executive function across the lifespan,” he said.
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Tips for going to the Mediterranean
To start adopting a more Mediterranean diet, Mygrant suggested the following simple steps:
- Replace butter with olive oil
- Add an extra serving of vegetables to your meals
- Experiment with plant proteins, such as lentils or chickpeas
- Enjoy fish several times a week
- Snack on nuts or fresh fruit instead of ultra-processed foods
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“It’s about celebration real, whole food while keeping things flexible and comfortable,” she said.
Mygrant acknowledged that access to fresh produce and Mediterranean staples can be a challenge for some, but noted that eating doesn’t have to be “all or nothing.”
The dietitian recommended adding more fish and vegetables to the daily diet, as well as nuts, fresh fruit and olive oil. (iStock)
“You can start with small, affordable substitutes — like using canned fish, frozen vegetables and whole grains — and gradually increase your focus on plant-based foods,” he suggested.
“The goal is to make nutritious choices more accessible, regardless of your circumstances, by prioritizing the connections between food and well-being.”
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In future research, the Tulane team aims to develop new therapies to prevent and treat Alzheimer’s disease by exploiting diet and changes in the gut microbiome, according to Maraganore.
