{"id":69873,"date":"2026-11-11T20:01:57","date_gmt":"2026-11-11T20:01:57","guid":{"rendered":"https:\/\/cp.snarskis.lt\/index.php\/2026\/11\/11\/4-vidurzemio-juros-gyvenimo-budo-iprociai-kurie-gali-padeti-zarnyno-sveikatai\/"},"modified":"2026-11-11T20:01:57","modified_gmt":"2026-11-11T20:01:57","slug":"4-vidurzemio-juros-gyvenimo-budo-iprociai-kurie-gali-padeti-zarnyno-sveikatai","status":"publish","type":"post","link":"https:\/\/cp.snarskis.lt\/index.php\/2026\/11\/11\/4-vidurzemio-juros-gyvenimo-budo-iprociai-kurie-gali-padeti-zarnyno-sveikatai\/","title":{"rendered":"4 Vidur\u017eemio j\u016bros gyvenimo b\u016bdo \u012fpro\u010diai, kurie gali pad\u0117ti \u017earnyno sveikatai"},"content":{"rendered":"<div class=\"loc article-content\">\n<div id=\"article__broad-video_1-0\" class=\"comp article__broad-video mntl-jwplayer-broad mntl-block is-hidden\" data-pixel-depth=\"100\">\n<div id=\"mntl-jwplayer-broad__video_1-0\" class=\"comp mntl-jwplayer-broad__video mntl-jwplayer mm-video lazyload\" data-bgset data-sizes=\"auto\"><\/div>\n<div id=\"mntl-jwplayer-broad__title_1-0\" class=\"comp mntl-jwplayer-broad__title mntl-block\">\n<div id=\"mntl-jwplayer-broad__title--text_1-0\" class=\"comp mntl-jwplayer-broad__title--text mntl-text-block text-utility-100\"><\/div>\n<p><button id=\"mntl-jwplayer-broad__title-icon--close_1-0\" class=\"comp mntl-jwplayer-broad__title-icon--close mntl-block text-label-100\" data-click-tracked=\"false\"><span id=\"mntl-text-block_1-0\" class=\"comp mntl-text-block\">Close<\/span><\/p>\n<p><\/button><\/div>\n<\/div>\n<figure id=\"figure-article_1-0\" class=\"comp figure-article mntl-universal-primary-image right-rail__offset text-utility-100 figure-landscape primary-image\">\n<div class=\"primary-image__media\">\n<div class=\"img-placeholder\" style=\"padding-bottom:66.7%\">\n<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.eatingwell.com\/thmb\/bht284-YFMNe4uP0h0FpWVyrXHY=\/1500x0\/filters:no_upscale():max_bytes(150000):strip_icc():focal(1999x0:2001x2)\/Gut-Healthy-Mediterranean-Diet-Habits-0f9bdf87339549ae8854803d076e8e71.jpg\" width=\"4000\" height=\"2668\" alt=\"Group of friends enjoying a meal outdoors together\" class=\" primary-image__image mntl-primary-image--blurry\"><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.eatingwell.com\/thmb\/bht284-YFMNe4uP0h0FpWVyrXHY=\/1500x0\/filters:no_upscale():max_bytes(150000):strip_icc():focal(1999x0:2001x2)\/Gut-Healthy-Mediterranean-Diet-Habits-0f9bdf87339549ae8854803d076e8e71.jpg\" width=\"4000\" height=\"2668\" class=\"loaded primary-img--noscript primary-image__image mntl-primary-image--blurry\" alt=\"Group of friends enjoying a meal outdoors together\"><\/p>\n<\/div><\/div><figcaption id=\"primary-image__figcap_1-0\" class=\"comp primary-image__figcap mntl-figure-caption figure-article-caption\"> <span class=\"figure-article-caption-owner\">Credit: <\/p>\n<p>Design elements: Getty Images. EatingWell design.<\/p>\n<p><\/span><br \/>\n<\/figcaption><\/figure>\n<div id=\"article-content_1-0\" class=\"comp article-content mntl-block\">\n<div id=\"mntl-sc-page_1-0\" class=\"comp mntl-sc-page mntl-block structured-content\" data-sc-sticky-offset=\"150\" data-sc-ad-label-height=\"24\" data-sc-ad-track-spacing=\"100\" data-sc-min-track-height=\"250\" data-sc-max-track-height=\"600\" data-sc-breakpoint=\"50em\" data-sc-load-immediate=\"4\" data-sc-content-positions=\"[1, 1250, 1550, 1950, 2350, 2750, 3150, 3550, 3950]\" data-bind-scroll-on-start=\"true\">\n<div id=\"mntl-sc-block_1-0\" class=\"comp mntl-sc-block bedrock-sc-block-callout--summary mntl-sc-block-universal-callout--summary mntl-sc-block-universal-callout theme-summary callout--summary-grid\" data-text=\"Key Points\" data-tracking-id=\"mntl-sc-block-callout\" data-tracking-container=\"true\">\n<div class=\"mntl-sc-block-universal-callout__summary-heading\">\nKey Points\n<\/div>\n<div class=\"mntl-sc-block-universal-callout__summary-content\">\n<div class=\"mntl-sc-block-universal-callout__body\">\n<ul>\n<li>The Mediterranean diet goes beyond simply food recommendations for gut-health benefits.<\/li>\n<li>Habits like eating with others, mindful eating and movement, plus quality rest, support gut health.<\/li>\n<li>These habits help to relieve stress and promote better growth of bacteria in the gut.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> One of the best diets for <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/things-you-should-do-everyday-for-better-gut-health-11782347\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"noopener noreferrer\">supporting your gut health<\/a> is the Mediterranean diet.<span data-cite=\"1\" class=\"inline-citation-node\"><\/span>\u00a0This popular and well-researched healthy eating pattern prioritizes fruits, vegetables, whole grains, beans and seeds.<span data-cite=\"2\" class=\"inline-citation-node\"><\/span>\u00a0Those very same foods happen to be the ones that also support a <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/how-your-gut-health-impacts-your-body-8695122\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"noopener noreferrer\">healthy and thriving gut microbiome<\/a>.\n<\/p>\n<div id=\"mntl-sc-block_3-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> But, the Mediterranean diet is more than just food recommendations. It embodies a whole way of life, and those <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/blue-zones-healthy-habits-11791571\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"noopener noreferrer\">lifestyle choices beyond food<\/a> may have additional gut-health benefits. For example, enjoying your meals in the company of others or fitting in daily mindful movement might not be top of mind for gut health, but experts agree that they can offer additional gut-health perks. Read on to see what healthy Mediterranean diet habits you might want to try adopting for better gut health.\n<\/p>\n<div id=\"mntl-sc-block_5-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p><span class=\"heading-toc\" id=\"toc-eating-with-others\"><\/span><\/p>\n<h2 id=\"mntl-sc-block_6-0\" class=\"comp mntl-sc-block mntl-sc-block-heading\"> <span class=\"mntl-sc-block-heading__text text-title-300\"> Eating with Others <\/span> <\/h2>\n<p id=\"mntl-sc-block_7-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Enjoying a meal with friends or family does more than just refill your social battery\u2014it may be good for your gut too. \u201cThe Mediterranean lifestyle places a strong emphasis on slowing down, enjoying meals and connecting with others. This habit can benefit gut health in more ways than we might realize!\u201d says <a href=\"https:\/\/www.oswalddigestiveclinic.com\/about\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow\">Ashley Oswald, RDN, LD, IFNCP.<\/a>\n<\/p>\n<div id=\"mntl-sc-block_8-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Eating with others fosters connection and that can positively influence stress levels and overall well-being, which are important considerations for digestive health, per Oswald. \u201cResearch on brain-gut behavioral therapies also highlights how psychological and behavioral factors can influence digestive symptoms, particularly in individuals with disorders of gut-brain interaction, such as IBS,\u201d she adds.<span data-cite=\"3\" class=\"inline-citation-node\"><\/span><span data-cite=\"4\" class=\"inline-citation-node\"><\/span>\n<\/p>\n<div id=\"mntl-sc-block_10-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_11-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> The nutritional quality of meals eaten together is often better as well. \u201cPeople are more likely to have a well-balanced meal when they eat together, and family meals are known to be associated with healthier eating,\u201d says <a href=\"https:\/\/amandasauceda.com\/about\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">Amanda Sauceda, M.S., RD<\/a>.<span data-cite=\"5\" class=\"inline-citation-node\"><\/span>\u00a0\u201cThis variety in your diet can be supportive of a more diverse gut microbiome, which is\u00a0thought to be a sign of good gut health,\u201d she adds.\n<\/p>\n<div id=\"mntl-sc-block_12-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<div id=\"mntl-sc-block_13-0\" class=\"comp mntl-sc-block bedrock-sc-block-spotlight--mid-circ mntl-sc-block-spotlight--mid-circ mntl-block\" data-use-proximity=\"true\">\n<h2 id=\"midcirc__heading_1-0\" class=\"comp midcirc__heading mntl-text-block\">Related Stories<\/h2>\n<div id=\"midcirc__card-list_1-0\" class=\"comp midcirc__card-list mntl-block\"><a href=\"https:\/\/www.eatingwell.com\/mediterranean-diet-staple-to-eat-more-of-12175995\" rel=\"nocaes\" data-card-index=\"0\" data-click-tracked=\"false\" id=\"midcirc-card_1-0\" class=\"midcirc-card mntl-midcirc-card mntl-text-link \" data-tracking-container=\"true\"><\/p>\n<div id=\"midcirc-card__title_1-0\" class=\"comp midcirc-card__title mntl-text-block\">Dietitians Wish You\u2019d Eat This Mediterranean Diet Staple More Often\u2014Here\u2019s Why<\/div>\n<div id=\"midcirc-card__image-wrapper_1-0\" class=\"comp midcirc-card__image-wrapper mntl-block\">\n<div class=\"midcirc-card__image mntl-image card__media universal-image__container\">\n<div class=\"img-placeholder\" style=\"padding-bottom:66.6%\">\n<img data-src=\"https:\/\/www.eatingwell.com\/thmb\/yqkAonWJxwZVOs2C39_H8bdgwSI=\/300x200\/filters:no_upscale():max_bytes(150000):strip_icc()\/The-Key-Mediterranean-Diet-Ingredient-You-are-Overlooking.REV-9f88abf6c42d427994b2ba4cb1a6d859.jpg\" width=\"300\" height=\"200\" alt=\"Recipe image of 20-Minute Black Bean Soup\" class=\"lazyload universal-image__image\"><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.eatingwell.com\/thmb\/yqkAonWJxwZVOs2C39_H8bdgwSI=\/300x200\/filters:no_upscale():max_bytes(150000):strip_icc()\/The-Key-Mediterranean-Diet-Ingredient-You-are-Overlooking.REV-9f88abf6c42d427994b2ba4cb1a6d859.jpg\" width=\"300\" height=\"200\" class=\"img--noscript universal-image__image\" alt=\"Recipe image of 20-Minute Black Bean Soup\"><\/p>\n<\/div>\n<\/div>\n<\/div>\n<p><\/a><br \/>\n<a href=\"https:\/\/www.eatingwell.com\/best-late-night-drink-for-the-mediterranean-diet-12202631\" rel=\"nocaes\" data-card-index=\"1\" data-click-tracked=\"false\" id=\"midcirc-card_2-0\" class=\"midcirc-card mntl-midcirc-card mntl-text-link \" data-tracking-container=\"true\"><\/p>\n<div id=\"midcirc-card__title_2-0\" class=\"comp midcirc-card__title mntl-text-block\">The Best Late-Night Drink If You\u2019re Following the Mediterranean Diet<\/div>\n<div id=\"midcirc-card__image-wrapper_2-0\" class=\"comp midcirc-card__image-wrapper mntl-block\">\n<div class=\"midcirc-card__image mntl-image card__media universal-image__container\">\n<div class=\"img-placeholder\" style=\"padding-bottom:66.6%\">\n<img data-src=\"https:\/\/www.eatingwell.com\/thmb\/UWDnFcb9oO6ECS3VW10cVbM5LYU=\/300x200\/filters:no_upscale():max_bytes(150000):strip_icc()\/Best-Late-Night-Drink-If-You-Are-Following-the-Mediterranean-Diet-bd394045fdd94b82bafb000335492e63.jpg\" width=\"300\" height=\"200\" alt=\"Person pouring liquid from a pitcher into a glass on a table\" class=\"lazyload universal-image__image\"><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.eatingwell.com\/thmb\/UWDnFcb9oO6ECS3VW10cVbM5LYU=\/300x200\/filters:no_upscale():max_bytes(150000):strip_icc()\/Best-Late-Night-Drink-If-You-Are-Following-the-Mediterranean-Diet-bd394045fdd94b82bafb000335492e63.jpg\" width=\"300\" height=\"200\" class=\"img--noscript universal-image__image\" alt=\"Person pouring liquid from a pitcher into a glass on a table\"><\/p>\n<\/div>\n<\/div>\n<\/div>\n<p><\/a><\/div>\n<\/div>\n<div id=\"mntl-sc-block_14-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p><span class=\"heading-toc\" id=\"toc-savoring-rather-than-rushing-meals\"><\/span><\/p>\n<h2 id=\"mntl-sc-block_15-0\" class=\"comp mntl-sc-block mntl-sc-block-heading\"> <span class=\"mntl-sc-block-heading__text text-title-300\"> Savoring Rather Than Rushing Meals <\/span> <\/h2>\n<p id=\"mntl-sc-block_16-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> From eating in the car to doomscrolling on your phone through lunch, most of us have become masters of <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/benefits-of-a-device-free-lunch-11888657\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"noopener noreferrer\">distracted eating<\/a>. The only problem is that this kind of rushed and <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/8041411\/how-to-eat-slower\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"noopener noreferrer\">mindless eating<\/a> isn\u2019t good for our gut health. \u201cWhen we are constantly rushing, multitasking or eating under stress, our nervous system may be less supportive of optimal digestion,\u201d says Oswald.<span data-cite=\"4\" class=\"inline-citation-node\"><\/span>\n<\/p>\n<div id=\"mntl-sc-block_17-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_18-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If that sounds all too familiar, take a note from the Mediterranean region, where meals are more often savored rather than rushed. \u201cEating in a relaxed environment and taking time to enjoy meals may help support the gut-brain connection\u00a0by reducing stress-related signaling and helping regulate the body\u2019s digestive response,\u201d says Oswald.\n<\/p>\n<div id=\"mntl-sc-block_19-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_20-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> That doesn\u2019t mean you need to carve out an hour of time to eat every meal. Start with one meal or snack a day and eat without any distractions like the TV, cellphone or your computer. As you become better at slowing down at one meal, you may find yourself practicing it more often. \u201cSlowing down allows us to be more mindful of our eating pace, chew our food more thoroughly\u00a0and recognize hunger and fullness cues,\u201d says Oswald.\n<\/p>\n<div id=\"mntl-sc-block_21-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p><span class=\"heading-toc\" id=\"toc-daily-mindful-movement\"><\/span><\/p>\n<h2 id=\"mntl-sc-block_22-0\" class=\"comp mntl-sc-block mntl-sc-block-heading\"> <span class=\"mntl-sc-block-heading__text text-title-300\"> Daily Mindful Movement <\/span> <\/h2>\n<p id=\"mntl-sc-block_23-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> The <a href=\"https:\/\/www.eatingwell.com\/article\/16372\/8-ways-to-follow-the-mediterranean-diet-for-better-health\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">Mediterranean lifestyle<\/a>\u00a0also encourages daily physical activity, but it looks much different than carefully planned gym sessions or HIIT classes. Instead, movement is naturally incorporated throughout the day, like walking to work, along with daily tasks of\u00a0grocery shopping, gardening or household chores.<span data-cite=\"6\" class=\"inline-citation-node\"><\/span>\u00a0By contrast, most of us spend a lot of our waking hours sitting, either in the car while commuting, at work in front of a computer, or at home binge-watching our favorite shows.\n<\/p>\n<div id=\"mntl-sc-block_24-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_25-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> What\u2019s more, all that sitting can negatively impact your gut. <a href=\"https:\/\/www.eatingwell.com\/home-remedies-help-you-poop-11823328\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">Constipation<\/a>\u00a0is often linked with inactivity, but there\u2019s evidence that it may also cause negative changes in the makeup of your gut microbiome.<span data-cite=\"7\" class=\"inline-citation-node\"><\/span>\u00a0Since activity may not be as easily ingrained into your routine as it is in Mediterranean regions, you might need to get more creative about <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/simple-change-exercise-consistently-study-11972215\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"noopener noreferrer\">prioritizing movement<\/a>.\n<\/p>\n<div id=\"mntl-sc-block_26-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_27-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> For example, that might look like taking a walk after meals to break up sitting time while\u00a0supporting\u00a0gut health. \u201cA 10- to 15-minute walk after a meal helps food move out of the stomach faster, and regular movement increases gut bacteria that make butyrate, a short-chain fatty acid that feeds the cells lining your colon and helps calm inflammation,\u201d says <a href=\"https:\/\/www.nutritionbyjulie.net\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow\">Julie Balsamo, M.S., RDN<\/a>.\n<\/p>\n<div id=\"mntl-sc-block_28-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p><span class=\"heading-toc\" id=\"toc-prioritizing-rest\"><\/span><\/p>\n<h2 id=\"mntl-sc-block_29-0\" class=\"comp mntl-sc-block mntl-sc-block-heading\"> <span class=\"mntl-sc-block-heading__text text-title-300\"> Prioritizing Rest <\/span> <\/h2>\n<p id=\"mntl-sc-block_30-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> In the U.S., 1 in 3 adults report <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/what-happens-if-you-dont-get-enough-sleep-11746534\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"noopener noreferrer\">not getting enough rest<\/a>, which is a far cry from the Mediterranean region, where rest is prioritized and even daytime naps are a culturally embedded practice.<span data-cite=\"8\" class=\"inline-citation-node\"><\/span><span data-cite=\"9\" class=\"inline-citation-node\"><\/span>\u00a0Missing out on adequate zzz\u2019s can have a negative impact on your gut due to the gut-brain connection. \u201cResearch suggests that inadequate or disrupted sleep may negatively influence the diversity and balance of gut bacteria, including bacteria responsible for producing short-chain fatty acids. These beneficial compounds help nourish the cells lining the colon, support intestinal barrier integrity and help regulate inflammation,\u201d says Oswald.<span data-cite=\"10\" class=\"inline-citation-node\"><\/span>\n<\/p>\n<div id=\"mntl-sc-block_31-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_32-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Even if you can only daydream about a midday\u00a0nap, there are steps you can take to get not\u00a0just enough sleep, but better-quality sleep, too. Aim for at least seven to nine hours of sleep per night and establish a <a href=\"https:\/\/www.eatingwell.com\/i-tried-a-doctor-recommended-sleep-routine-for-2-weeks-8763725\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">consistent sleep schedule<\/a>. Reserve one hour before bed for a <a href=\"https:\/\/www.eatingwell.com\/nighttime-habits-to-help-slow-aging-11988161\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\">nighttime routine<\/a>. Incorporating rituals like dimming the lights, avoiding screens, stretching or deep breathing can be helpful for <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/things-women-over-50-should-do-before-bed-11991481\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" rel=\"noopener noreferrer\">winding down at night<\/a> and prepping your brain and body for rest.\n<\/p>\n<div id=\"mntl-sc-block_33-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<div id=\"mntl-sc-block_34-0\" class=\"comp mntl-sc-block bedrock-sc-block-spotlight--1-2-post mntl-sc-block-universal-spotlight--1-2-post mntl-sc-block-universal-spotlight mntl-block theme-1-2-post\">\n<h3 id=\"mntl-sc-block-universal-spotlight__heading_1-0\" class=\"comp mntl-sc-block-universal-spotlight__heading mntl-text-block\">Meal Plan to Try<\/h3>\n<div id=\"mntl-sc-block-universal-spotlight__articles_1-0\" class=\"comp mntl-sc-block-universal-spotlight__articles mntl-document-spotlight mntl-document-card-list mntl-card-list mntl-block\" data-chunk=\"36\"><a id=\"mntl-card-list-items_1-0\" class=\"comp mntl-card-list-items mntl-document-card mntl-card card card--no-image\" data-doc-id=\"12177927\" data-tax-levels href=\"https:\/\/www.eatingwell.com\/7-day-mediterranean-diet-meal-plan-healthy-gut-12177927\" data-ordinal=\"1\"><\/p>\n<div class=\"loc card__top\">\n<div class=\"card__media mntl-image card__media universal-image__container\">\n<img data-src=\"https:\/\/www.eatingwell.com\/thmb\/Y3ifHp9ZftOHa0jKV_p0u-zW1_M=\/300x200\/filters:no_upscale():max_bytes(150000):strip_icc()\/7-Day-Mediterranean-Diet-Meal-Plan-for-a-Healthy-Gut-Created-by-a-Dietitian-797af2fc9d694a858c850bba2178b4fe.jpg\" width=\"300\" height=\"200\" alt=\"Two food dishes muffins on the left and grilled salmon with vegetables on the right\" class=\"lazyload card__img card__img universal-image__image\" data-expand=\"300\"><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.eatingwell.com\/thmb\/Y3ifHp9ZftOHa0jKV_p0u-zW1_M=\/300x200\/filters:no_upscale():max_bytes(150000):strip_icc()\/7-Day-Mediterranean-Diet-Meal-Plan-for-a-Healthy-Gut-Created-by-a-Dietitian-797af2fc9d694a858c850bba2178b4fe.jpg\" width=\"300\" height=\"200\" class=\"img--noscript card__img card__img universal-image__image\" alt=\"Two food dishes muffins on the left and grilled salmon with vegetables on the right\"><\/p>\n<\/div>\n<\/div>\n<div class=\"card__content \" data-tag=\"Mediterranean Diet Meal Plans\">\n<div class=\"card__header\"><\/div>\n<p><span class=\"card__title\"><span class=\"card__title-text text-title-100\">7-Day Mediterranean Diet Meal Plan for a Healthy Gut, Created by a Dietitian<\/span><\/span><\/p>\n<div class=\"card__byline mntl-card__byline text-utility-200\" data-byline=\"By Breana Lai Killeen, M.P.H., RD\"><\/div>\n<\/div>\n<p><\/a><\/div>\n<\/div>\n<div id=\"mntl-sc-block_35-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p><span class=\"heading-toc\" id=\"toc-our-expert-take\"><\/span><\/p>\n<h2 id=\"mntl-sc-block_36-0\" class=\"comp mntl-sc-block mntl-sc-block-heading\"> <span class=\"mntl-sc-block-heading__text text-title-300\"> Our Expert Take <\/span> <\/h2>\n<p id=\"mntl-sc-block_37-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> When you are looking to support your gut health, sometimes it may be worth looking beyond the food that is on your plate. Adopting principles of the Mediterranean lifestyle is something that is often overlooked, but could offer potential gut-health benefits. Habits like <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/ways-sharing-meals-can-benefit-mental-health-11975357\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"noopener noreferrer\">sharing meals with others<\/a>, savoring rather than rushing your meals, engaging in mindful movement and prioritizing rest are habits that work synergistically with the Mediterranean diet to improve your gut health.\n<\/p>\n<\/div>\n<p id=\"mntl-follow-on-google-content-link_1-0\" class=\"comp mntl-follow-on-google-content-link\"> <a href=\"https:\/\/www.google.com\/preferences\/source?q=https:\/\/www.eatingwell.com\" target=\"_blank\" rel=\"nofollow noopener nocaes\" data-click-tracked=\"false\" id=\"mntl-follow-on-google-content-link__link_1-0\" class=\"mntl-follow-on-google-content-link__link mntl-text-link \" data-tracking-container=\"true\"><span id=\"mntl-follow-on-google-content-link__pre-text_1-0\" class=\"comp mntl-follow-on-google-content-link__pre-text mntl-text-block\">Add<\/span> <span class=\"link__wrapper\">EatingWell<\/span><br \/>\n<span id=\"mntl-follow-on-google-content-link__post-text_1-0\" class=\"comp mntl-follow-on-google-content-link__post-text mntl-text-block\">as a preferred source on Google<\/span><\/a> to see more of our stories on Google News and in search results.\n<\/p>\n<div id=\"mntl-universal-breadcrumbs--chips_1-0\" class=\"comp mntl-universal-breadcrumbs--chips mntl-block\">\n<div id=\"mntl-breadcrumbs__read-more_1-0\" class=\"comp mntl-breadcrumbs__read-more mntl-text-block text-title-100\">Read More:<\/div>\n<ul id=\"mntl-universal-breadcrumbs_1-0\" class=\"comp mntl-universal-breadcrumbs mntl-block breadcrumbs\" data-tracking-container=\"true\">\n<li id=\"mntl-breadcrumbs__item_1-0\" class=\"comp mntl-breadcrumbs__item mntl-block text-utility-200\"><a href=\"https:\/\/www.eatingwell.com\/category\/4243\/special-diets\/\" rel=\"nocaes\" class=\"mntl-text-link mntl-breadcrumbs__link\" id=\"mntl-text-link_9-0\" data-tracking-container=\"true\"><span class=\"link__wrapper\">Special Diets<\/span><\/a><\/li>\n<li id=\"mntl-breadcrumbs__item_2-0\" class=\"comp mntl-breadcrumbs__item mntl-block text-utility-200\"><a href=\"https:\/\/www.eatingwell.com\/category\/4274\/mediterranean-diet-center\/\" rel=\"nocaes\" class=\"mntl-text-link mntl-breadcrumbs__link\" id=\"mntl-text-link_10-0\" data-tracking-container=\"true\"><span class=\"link__wrapper\">Mediterranean Diet<\/span><\/a><\/li>\n<\/ul>\n<\/div>\n<div id=\"mntl-universal-article-feedback_1-0\" class=\"comp mntl-universal-article-feedback mntl-article-feedback text-title-100-moderate\">\n<div class=\"article-feedback__rating-section js-rating-section\">\n<div class=\"article-feedback__heading\">Was this page helpful?<\/div>\n<p><button id=\"article-feedback__thumbs-up-button_1-0\" class=\"comp article-feedback__thumbs-up-button mntl-button js-rating-button 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class=\"mntl-message-banner__close-button js-mntl-message-banner-close\" aria-label=\"Close success Banner\"><\/p>\n<p><\/button>\n<\/div>\n<\/div><\/div>\n<div class=\"article-feedback__feedback-section js-feedback-section is-hidden\">\n<div class=\"article-feedback__heading\">Tell us why!<\/div>\n<p><button id=\"article-feedback__open-form-button_1-0\" class=\"comp article-feedback__open-form-button mntl-button article-feedback__feedback-button js-open-form-button\"> Other<br \/>\n<\/button><br \/>\n<textarea class=\"article-feedback__feedback-text js-feedback-text\"><\/textarea><br \/>\n<button id=\"article-feedback__submit-button_1-0\" class=\"comp article-feedback__submit-button mntl-button\"> Submit<br \/>\n<\/button> <\/p>\n<\/div>\n<\/div>\n<div id=\"mntl-sources-and-citation_1-0\" class=\"comp mntl-sources-and-citation mntl-block has-sources\">\n<div id=\"mntl-article-sources_1-0\" class=\"comp mntl-article-sources mntl-expandable-block\" data-scroll-offset=\"92\">\n<div class=\"loc toggle-content\">\n<div id=\"mntl-article-sources__wrapper_1-0\" class=\"comp mntl-article-sources__wrapper mntl-block\" data-click-tracked=\"true\"><span id=\"mntl-article-sources__heading_1-0\" class=\"comp mntl-article-sources__heading mntl-text-block text-label-300 global-link\">Sources<\/span><\/p>\n<\/div>\n<\/div>\n<div class=\"loc expandable-content\">\n<div id=\"source-guidelines_1-0\" class=\"comp source-guidelines mntl-source-guidelines mntl-text-block text-utility-300\">EatingWell is committed to using high-quality, reputable sources\u2014including peer-reviewed studies\u2014to support the facts in our articles. Read about our <a href=\"\/about-us-6743412#toc-editorial-policies\">editorial policies and standards<\/a> to learn more about how we fact check our content for accuracy.<\/div>\n<div id=\"mntl-article-sources__citation-sources_1-0\" class=\"comp mntl-article-sources__citation-sources mntl-citation-sources mntl-sources\" data-tracking-container=\"true\">\n<ol class=\"mntl-sources__content\">\n<li class=\"mntl-sources__source\" id=\"citation-1\">\n<p>Ibeas-P\u00e9rez MV, Agu\u00ed-Ruiz B, Arias-S\u00e1nchez S, Mart\u00edn-Monz\u00f3n I. <a href=\"https:\/\/doi.org\/10.3389\/fnmol.2026.1749308\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">Mediterranean diet and gut microbiota: impact on memory and other cognitive functions: a systematic review<\/a>. <i>Front Mol Neurosci<\/i>. 2026;19:1749308. doi:10.3389\/fnmol.2026.1749308<\/p>\n<\/li>\n<li class=\"mntl-sources__source\" id=\"citation-2\">\n<p>Guasch-Ferr\u00e9 M, Willett WC. <a href=\"https:\/\/doi.org\/10.1111\/joim.13333\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">The Mediterranean diet and health: a comprehensive overview.<\/a>\u00a0<i>J Intern Med<\/i>. 2021;290(3):549-566. doi:10.1111\/joim.13333<\/p>\n<\/li>\n<li class=\"mntl-sources__source\" id=\"citation-3\">\n<p>Chey WD, Keefer L, Whelan K, Gibson PR. <a href=\"https:\/\/doi.org\/10.1053\/j.gastro.2020.06.099\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">Behavioral and diet therapies in integrated care for patients with irritable bowel syndrome<\/a>. <i>Gastroenterology<\/i>. 2021;160(1):47-62. doi:10.1053\/j.gastro.2020.06.099<\/p>\n<\/li>\n<li class=\"mntl-sources__source\" id=\"citation-4\">\n<p>Ahmed F, Alhodieb FS, Alsanie SA, Rasheed M, Ndagire CT. <a href=\"https:\/\/doi.org\/10.1186\/s12986-025-01014-y\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">Relationship between stress, diet, and gut microbiota: a cross-sectional study<\/a>. <i>Nutr Metab (Lond)<\/i>. 2025;22(1):122. doi:10.1186\/s12986-025-01014-y<\/p>\n<\/li>\n<li class=\"mntl-sources__source\" id=\"citation-5\">\n<p>Snuggs S, Harvey K. <a href=\"https:\/\/doi.org\/10.3390\/nu15132841\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">Family mealtimes: a systematic umbrella review of characteristics, correlates, outcomes and interventions<\/a>. <i>Nutrients<\/i>. 2023;15(13):2841. doi:10.3390\/nu15132841<\/p>\n<\/li>\n<li class=\"mntl-sources__source\" id=\"citation-6\">\n<p>Sidossis A, Tambalis KD, Itsiopoulos C, et al. <a href=\"https:\/\/doi.org\/10.1177\/15598276261441548\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">Effects of traditional mediterranean physical activity on physical and mental health: a systematic review<\/a>. <i>Am J Lifestyle Med<\/i>. Published online April 15, 2026. doi:10.1177\/15598276261441548<\/p>\n<\/li>\n<li class=\"mntl-sources__source\" id=\"citation-7\">\n<p>Xu L, Li W, Ling L, et al. <a href=\"https:\/\/doi.org\/10.1007\/s00284-023-03480-0\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">A sedentary lifestyle changes the composition and predicted functions of the gut bacterial and fungal microbiota of subjects from the same company<\/a>. <i>Curr Microbiol<\/i>. 2023;80(12):368. doi:10.1007\/s00284-023-03480-0<\/p>\n<\/li>\n<li class=\"mntl-sources__source\" id=\"citation-8\">\n<p>National Heart, Lung, and Blood Institute. <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/sleep-deprivation\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">What are Sleep Deprivation and Deficiency?<\/a><\/p>\n<\/li>\n<li class=\"mntl-sources__source\" id=\"citation-9\">\n<p>Ellis L, Barata BC, Conduit R, et al. <a href=\"https:\/\/doi.org\/10.1177\/15598276261481759\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">Rest unassured: a systematic review on the impacts of daytime napping in the Mediterranean on health outcomes, quality of life, and lifespan<\/a>. <i>Am J Lifestyle Med<\/i>. Published online September 11, 2026. doi:10.1177\/15598276261481759<\/p>\n<\/li>\n<li class=\"mntl-sources__source\" id=\"citation-10\">\n<p>Wu J, Zhang B, Zhou S, et al. <a href=\"https:\/\/doi.org\/10.3389\/fmicb.2023.1236847\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">Associations between gut microbiota and sleep: a two-sample, bidirectional Mendelian randomization study<\/a>. <i>Front Microbiol<\/i>. 2023;14:1236847. doi:10.3389\/fmicb.2023.1236847<\/p>\n<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div id=\"article-content_1-0\" class=\"comp article-content mntl-block\">\n<div id=\"mntl-sc-page_1-0\" class=\"comp mntl-sc-page mntl-block structured-content\" data-sc-sticky-offset=\"150\" data-sc-ad-label-height=\"24\" data-sc-ad-track-spacing=\"100\" data-sc-min-track-height=\"250\" data-sc-max-track-height=\"600\" data-sc-breakpoint=\"50em\" data-sc-load-immediate=\"4\" data-sc-content-positions=\"[1, 1250, 1550, 1950, 2350, 2750, 3150, 3550, 3950]\" data-bind-scroll-on-start=\"true\">\n<div id=\"mntl-sc-block_1-0\" class=\"comp mntl-sc-block bedrock-sc-block-callout--summary mntl-sc-block-universal-callout--summary mntl-sc-block-universal-callout theme-summary callout--summary-grid\" data-text=\"Key Points\" data-tracking-id=\"mntl-sc-block-callout\" data-tracking-container=\"true\">\n<div class=\"mntl-sc-block-universal-callout__summary-heading\">\nKey Points\n<\/div>\n<div class=\"mntl-sc-block-universal-callout__summary-content\">\n<div class=\"mntl-sc-block-universal-callout__body\">\n<ul>\n<li>The Mediterranean diet goes beyond simply food recommendations for gut-health benefits.<\/li>\n<li>Habits like eating with others, mindful eating and movement, plus quality rest, support gut health.<\/li>\n<li>These habits help to relieve stress and promote better growth of bacteria in the gut.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> One of the best diets for <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/things-you-should-do-everyday-for-better-gut-health-11782347\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"noopener noreferrer\">supporting your gut health<\/a> is the Mediterranean diet.<span data-cite=\"1\" class=\"inline-citation-node\"><\/span>\u00a0This popular and well-researched healthy eating pattern prioritizes fruits, vegetables, whole grains, beans and seeds.<span data-cite=\"2\" class=\"inline-citation-node\"><\/span>\u00a0Those very same foods happen to be the ones that also support a <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/how-your-gut-health-impacts-your-body-8695122\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"noopener noreferrer\">healthy and thriving gut microbiome<\/a>.\n<\/p>\n<div id=\"mntl-sc-block_3-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> But, the Mediterranean diet is more than just food recommendations. It embodies a whole way of life, and those <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/blue-zones-healthy-habits-11791571\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"noopener noreferrer\">lifestyle choices beyond food<\/a> may have additional gut-health benefits. For example, enjoying your meals in the company of others or fitting in daily mindful movement might not be top of mind for gut health, but experts agree that they can offer additional gut-health perks. Read on to see what healthy Mediterranean diet habits you might want to try adopting for better gut health.\n<\/p>\n<div id=\"mntl-sc-block_5-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p><span class=\"heading-toc\" id=\"toc-eating-with-others\"><\/span><\/p>\n<h2 id=\"mntl-sc-block_6-0\" class=\"comp mntl-sc-block mntl-sc-block-heading\"> <span class=\"mntl-sc-block-heading__text text-title-300\"> Eating with Others <\/span> <\/h2>\n<p id=\"mntl-sc-block_7-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Enjoying a meal with friends or family does more than just refill your social battery\u2014it may be good for your gut too. \u201cThe Mediterranean lifestyle places a strong emphasis on slowing down, enjoying meals and connecting with others. This habit can benefit gut health in more ways than we might realize!\u201d says <a href=\"https:\/\/www.oswalddigestiveclinic.com\/about\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow\">Ashley Oswald, RDN, LD, IFNCP.<\/a>\n<\/p>\n<div id=\"mntl-sc-block_8-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Eating with others fosters connection and that can positively influence stress levels and overall well-being, which are important considerations for digestive health, per Oswald. \u201cResearch on brain-gut behavioral therapies also highlights how psychological and behavioral factors can influence digestive symptoms, particularly in individuals with disorders of gut-brain interaction, such as IBS,\u201d she adds.<span data-cite=\"3\" class=\"inline-citation-node\"><\/span><span data-cite=\"4\" class=\"inline-citation-node\"><\/span>\n<\/p>\n<div id=\"mntl-sc-block_10-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_11-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> The nutritional quality of meals eaten together is often better as well. \u201cPeople are more likely to have a well-balanced meal when they eat together, and family meals are known to be associated with healthier eating,\u201d says <a href=\"https:\/\/amandasauceda.com\/about\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">Amanda Sauceda, M.S., RD<\/a>.<span data-cite=\"5\" class=\"inline-citation-node\"><\/span>\u00a0\u201cThis variety in your diet can be supportive of a more diverse gut microbiome, which is\u00a0thought to be a sign of good gut health,\u201d she adds.\n<\/p>\n<div id=\"mntl-sc-block_12-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<div id=\"mntl-sc-block_13-0\" class=\"comp mntl-sc-block bedrock-sc-block-spotlight--mid-circ mntl-sc-block-spotlight--mid-circ mntl-block\" data-use-proximity=\"true\">\n<h2 id=\"midcirc__heading_1-0\" class=\"comp midcirc__heading mntl-text-block\">Related Stories<\/h2>\n<div id=\"midcirc__card-list_1-0\" class=\"comp midcirc__card-list mntl-block\"><a href=\"https:\/\/www.eatingwell.com\/mediterranean-diet-staple-to-eat-more-of-12175995\" rel=\"nocaes\" data-card-index=\"0\" data-click-tracked=\"false\" id=\"midcirc-card_1-0\" class=\"midcirc-card mntl-midcirc-card mntl-text-link \" data-tracking-container=\"true\"><\/p>\n<div id=\"midcirc-card__title_1-0\" class=\"comp midcirc-card__title mntl-text-block\">Dietitians Wish You\u2019d Eat This Mediterranean Diet Staple More Often\u2014Here\u2019s Why<\/div>\n<div id=\"midcirc-card__image-wrapper_1-0\" class=\"comp midcirc-card__image-wrapper mntl-block\">\n<div class=\"midcirc-card__image mntl-image card__media universal-image__container\">\n<div class=\"img-placeholder\" style=\"padding-bottom:66.6%\">\n<img data-src=\"https:\/\/www.eatingwell.com\/thmb\/yqkAonWJxwZVOs2C39_H8bdgwSI=\/300x200\/filters:no_upscale():max_bytes(150000):strip_icc()\/The-Key-Mediterranean-Diet-Ingredient-You-are-Overlooking.REV-9f88abf6c42d427994b2ba4cb1a6d859.jpg\" width=\"300\" height=\"200\" alt=\"Recipe image of 20-Minute Black Bean Soup\" class=\"lazyload universal-image__image\"><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.eatingwell.com\/thmb\/yqkAonWJxwZVOs2C39_H8bdgwSI=\/300x200\/filters:no_upscale():max_bytes(150000):strip_icc()\/The-Key-Mediterranean-Diet-Ingredient-You-are-Overlooking.REV-9f88abf6c42d427994b2ba4cb1a6d859.jpg\" width=\"300\" height=\"200\" class=\"img--noscript universal-image__image\" alt=\"Recipe image of 20-Minute Black Bean Soup\"><\/p>\n<\/div>\n<\/div>\n<\/div>\n<p><\/a><br \/>\n<a href=\"https:\/\/www.eatingwell.com\/best-late-night-drink-for-the-mediterranean-diet-12202631\" rel=\"nocaes\" data-card-index=\"1\" data-click-tracked=\"false\" id=\"midcirc-card_2-0\" class=\"midcirc-card mntl-midcirc-card mntl-text-link \" data-tracking-container=\"true\"><\/p>\n<div id=\"midcirc-card__title_2-0\" class=\"comp midcirc-card__title mntl-text-block\">The Best Late-Night Drink If You\u2019re Following the Mediterranean Diet<\/div>\n<div id=\"midcirc-card__image-wrapper_2-0\" class=\"comp midcirc-card__image-wrapper mntl-block\">\n<div class=\"midcirc-card__image mntl-image card__media universal-image__container\">\n<div class=\"img-placeholder\" style=\"padding-bottom:66.6%\">\n<img data-src=\"https:\/\/www.eatingwell.com\/thmb\/UWDnFcb9oO6ECS3VW10cVbM5LYU=\/300x200\/filters:no_upscale():max_bytes(150000):strip_icc()\/Best-Late-Night-Drink-If-You-Are-Following-the-Mediterranean-Diet-bd394045fdd94b82bafb000335492e63.jpg\" width=\"300\" height=\"200\" alt=\"Person pouring liquid from a pitcher into a glass on a table\" class=\"lazyload universal-image__image\"><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.eatingwell.com\/thmb\/UWDnFcb9oO6ECS3VW10cVbM5LYU=\/300x200\/filters:no_upscale():max_bytes(150000):strip_icc()\/Best-Late-Night-Drink-If-You-Are-Following-the-Mediterranean-Diet-bd394045fdd94b82bafb000335492e63.jpg\" width=\"300\" height=\"200\" class=\"img--noscript universal-image__image\" alt=\"Person pouring liquid from a pitcher into a glass on a table\"><\/p>\n<\/div>\n<\/div>\n<\/div>\n<p><\/a><\/div>\n<\/div>\n<div id=\"mntl-sc-block_14-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p><span class=\"heading-toc\" id=\"toc-savoring-rather-than-rushing-meals\"><\/span><\/p>\n<h2 id=\"mntl-sc-block_15-0\" class=\"comp mntl-sc-block mntl-sc-block-heading\"> <span class=\"mntl-sc-block-heading__text text-title-300\"> Savoring Rather Than Rushing Meals <\/span> <\/h2>\n<p id=\"mntl-sc-block_16-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> From eating in the car to doomscrolling on your phone through lunch, most of us have become masters of <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/benefits-of-a-device-free-lunch-11888657\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"noopener noreferrer\">distracted eating<\/a>. The only problem is that this kind of rushed and <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/8041411\/how-to-eat-slower\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"noopener noreferrer\">mindless eating<\/a> isn\u2019t good for our gut health. \u201cWhen we are constantly rushing, multitasking or eating under stress, our nervous system may be less supportive of optimal digestion,\u201d says Oswald.<span data-cite=\"4\" class=\"inline-citation-node\"><\/span>\n<\/p>\n<div id=\"mntl-sc-block_17-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_18-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If that sounds all too familiar, take a note from the Mediterranean region, where meals are more often savored rather than rushed. \u201cEating in a relaxed environment and taking time to enjoy meals may help support the gut-brain connection\u00a0by reducing stress-related signaling and helping regulate the body\u2019s digestive response,\u201d says Oswald.\n<\/p>\n<div id=\"mntl-sc-block_19-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_20-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> That doesn\u2019t mean you need to carve out an hour of time to eat every meal. Start with one meal or snack a day and eat without any distractions like the TV, cellphone or your computer. As you become better at slowing down at one meal, you may find yourself practicing it more often. \u201cSlowing down allows us to be more mindful of our eating pace, chew our food more thoroughly\u00a0and recognize hunger and fullness cues,\u201d says Oswald.\n<\/p>\n<div id=\"mntl-sc-block_21-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p><span class=\"heading-toc\" id=\"toc-daily-mindful-movement\"><\/span><\/p>\n<h2 id=\"mntl-sc-block_22-0\" class=\"comp mntl-sc-block mntl-sc-block-heading\"> <span class=\"mntl-sc-block-heading__text text-title-300\"> Daily Mindful Movement <\/span> <\/h2>\n<p id=\"mntl-sc-block_23-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> The <a href=\"https:\/\/www.eatingwell.com\/article\/16372\/8-ways-to-follow-the-mediterranean-diet-for-better-health\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">Mediterranean lifestyle<\/a>\u00a0also encourages daily physical activity, but it looks much different than carefully planned gym sessions or HIIT classes. Instead, movement is naturally incorporated throughout the day, like walking to work, along with daily tasks of\u00a0grocery shopping, gardening or household chores.<span data-cite=\"6\" class=\"inline-citation-node\"><\/span>\u00a0By contrast, most of us spend a lot of our waking hours sitting, either in the car while commuting, at work in front of a computer, or at home binge-watching our favorite shows.\n<\/p>\n<div id=\"mntl-sc-block_24-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_25-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> What\u2019s more, all that sitting can negatively impact your gut. <a href=\"https:\/\/www.eatingwell.com\/home-remedies-help-you-poop-11823328\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">Constipation<\/a>\u00a0is often linked with inactivity, but there\u2019s evidence that it may also cause negative changes in the makeup of your gut microbiome.<span data-cite=\"7\" class=\"inline-citation-node\"><\/span>\u00a0Since activity may not be as easily ingrained into your routine as it is in Mediterranean regions, you might need to get more creative about <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/simple-change-exercise-consistently-study-11972215\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"noopener noreferrer\">prioritizing movement<\/a>.\n<\/p>\n<div id=\"mntl-sc-block_26-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_27-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> For example, that might look like taking a walk after meals to break up sitting time while\u00a0supporting\u00a0gut health. \u201cA 10- to 15-minute walk after a meal helps food move out of the stomach faster, and regular movement increases gut bacteria that make butyrate, a short-chain fatty acid that feeds the cells lining your colon and helps calm inflammation,\u201d says <a href=\"https:\/\/www.nutritionbyjulie.net\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow\">Julie Balsamo, M.S., RDN<\/a>.\n<\/p>\n<div id=\"mntl-sc-block_28-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p><span class=\"heading-toc\" id=\"toc-prioritizing-rest\"><\/span><\/p>\n<h2 id=\"mntl-sc-block_29-0\" class=\"comp mntl-sc-block mntl-sc-block-heading\"> <span class=\"mntl-sc-block-heading__text text-title-300\"> Prioritizing Rest <\/span> <\/h2>\n<p id=\"mntl-sc-block_30-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> In the U.S., 1 in 3 adults report <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/what-happens-if-you-dont-get-enough-sleep-11746534\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"noopener noreferrer\">not getting enough rest<\/a>, which is a far cry from the Mediterranean region, where rest is prioritized and even daytime naps are a culturally embedded practice.<span data-cite=\"8\" class=\"inline-citation-node\"><\/span><span data-cite=\"9\" class=\"inline-citation-node\"><\/span>\u00a0Missing out on adequate zzz\u2019s can have a negative impact on your gut due to the gut-brain connection. \u201cResearch suggests that inadequate or disrupted sleep may negatively influence the diversity and balance of gut bacteria, including bacteria responsible for producing short-chain fatty acids. These beneficial compounds help nourish the cells lining the colon, support intestinal barrier integrity and help regulate inflammation,\u201d says Oswald.<span data-cite=\"10\" class=\"inline-citation-node\"><\/span>\n<\/p>\n<div id=\"mntl-sc-block_31-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_32-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Even if you can only daydream about a midday\u00a0nap, there are steps you can take to get not\u00a0just enough sleep, but better-quality sleep, too. Aim for at least seven to nine hours of sleep per night and establish a <a href=\"https:\/\/www.eatingwell.com\/i-tried-a-doctor-recommended-sleep-routine-for-2-weeks-8763725\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">consistent sleep schedule<\/a>. Reserve one hour before bed for a <a href=\"https:\/\/www.eatingwell.com\/nighttime-habits-to-help-slow-aging-11988161\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\">nighttime routine<\/a>. Incorporating rituals like dimming the lights, avoiding screens, stretching or deep breathing can be helpful for <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/things-women-over-50-should-do-before-bed-11991481\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" rel=\"noopener noreferrer\">winding down at night<\/a> and prepping your brain and body for rest.\n<\/p>\n<div id=\"mntl-sc-block_33-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<div id=\"mntl-sc-block_34-0\" class=\"comp mntl-sc-block bedrock-sc-block-spotlight--1-2-post mntl-sc-block-universal-spotlight--1-2-post mntl-sc-block-universal-spotlight mntl-block theme-1-2-post\">\n<h3 id=\"mntl-sc-block-universal-spotlight__heading_1-0\" class=\"comp mntl-sc-block-universal-spotlight__heading mntl-text-block\">Meal Plan to Try<\/h3>\n<div id=\"mntl-sc-block-universal-spotlight__articles_1-0\" class=\"comp mntl-sc-block-universal-spotlight__articles mntl-document-spotlight mntl-document-card-list mntl-card-list mntl-block\" data-chunk=\"36\"><a id=\"mntl-card-list-items_1-0\" class=\"comp mntl-card-list-items mntl-document-card mntl-card card card--no-image\" data-doc-id=\"12177927\" data-tax-levels href=\"https:\/\/www.eatingwell.com\/7-day-mediterranean-diet-meal-plan-healthy-gut-12177927\" data-ordinal=\"1\"><\/p>\n<div class=\"loc card__top\">\n<div class=\"card__media mntl-image card__media universal-image__container\">\n<img data-src=\"https:\/\/www.eatingwell.com\/thmb\/Y3ifHp9ZftOHa0jKV_p0u-zW1_M=\/300x200\/filters:no_upscale():max_bytes(150000):strip_icc()\/7-Day-Mediterranean-Diet-Meal-Plan-for-a-Healthy-Gut-Created-by-a-Dietitian-797af2fc9d694a858c850bba2178b4fe.jpg\" width=\"300\" height=\"200\" alt=\"Two food dishes muffins on the left and grilled salmon with vegetables on the right\" class=\"lazyload card__img card__img universal-image__image\" data-expand=\"300\"><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.eatingwell.com\/thmb\/Y3ifHp9ZftOHa0jKV_p0u-zW1_M=\/300x200\/filters:no_upscale():max_bytes(150000):strip_icc()\/7-Day-Mediterranean-Diet-Meal-Plan-for-a-Healthy-Gut-Created-by-a-Dietitian-797af2fc9d694a858c850bba2178b4fe.jpg\" width=\"300\" height=\"200\" class=\"img--noscript card__img card__img universal-image__image\" alt=\"Two food dishes muffins on the left and grilled salmon with vegetables on the right\"><\/p>\n<\/div>\n<\/div>\n<div class=\"card__content \" data-tag=\"Mediterranean Diet Meal Plans\">\n<div class=\"card__header\"><\/div>\n<p><span class=\"card__title\"><span class=\"card__title-text text-title-100\">7-Day Mediterranean Diet Meal Plan for a Healthy Gut, Created by a Dietitian<\/span><\/span><\/p>\n<div class=\"card__byline mntl-card__byline text-utility-200\" data-byline=\"By Breana Lai Killeen, M.P.H., RD\"><\/div>\n<\/div>\n<p><\/a><\/div>\n<\/div>\n<div id=\"mntl-sc-block_35-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p><span class=\"heading-toc\" id=\"toc-our-expert-take\"><\/span><\/p>\n<h2 id=\"mntl-sc-block_36-0\" class=\"comp mntl-sc-block mntl-sc-block-heading\"> <span class=\"mntl-sc-block-heading__text text-title-300\"> Our Expert Take <\/span> <\/h2>\n<p id=\"mntl-sc-block_37-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> When you are looking to support your gut health, sometimes it may be worth looking beyond the food that is on your plate. Adopting principles of the Mediterranean lifestyle is something that is often overlooked, but could offer potential gut-health benefits. Habits like <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/ways-sharing-meals-can-benefit-mental-health-11975357\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"noopener noreferrer\">sharing meals with others<\/a>, savoring rather than rushing your meals, engaging in mindful movement and prioritizing rest are habits that work synergistically with the Mediterranean diet to improve your gut health.\n<\/p>\n<\/div>\n<p id=\"mntl-follow-on-google-content-link_1-0\" class=\"comp mntl-follow-on-google-content-link\"> <a href=\"https:\/\/www.google.com\/preferences\/source?q=https:\/\/www.eatingwell.com\" target=\"_blank\" rel=\"nofollow noopener nocaes\" data-click-tracked=\"false\" id=\"mntl-follow-on-google-content-link__link_1-0\" class=\"mntl-follow-on-google-content-link__link mntl-text-link \" data-tracking-container=\"true\"><span id=\"mntl-follow-on-google-content-link__pre-text_1-0\" class=\"comp mntl-follow-on-google-content-link__pre-text mntl-text-block\">Add<\/span> <span class=\"link__wrapper\">EatingWell<\/span><br \/>\n<span id=\"mntl-follow-on-google-content-link__post-text_1-0\" class=\"comp mntl-follow-on-google-content-link__post-text mntl-text-block\">as a preferred source on Google<\/span><\/a> to see more of our stories on Google News and in search results.\n<\/p>\n<div id=\"mntl-universal-breadcrumbs--chips_1-0\" class=\"comp mntl-universal-breadcrumbs--chips mntl-block\">\n<div id=\"mntl-breadcrumbs__read-more_1-0\" class=\"comp mntl-breadcrumbs__read-more mntl-text-block text-title-100\">Read More:<\/div>\n<ul id=\"mntl-universal-breadcrumbs_1-0\" class=\"comp mntl-universal-breadcrumbs mntl-block breadcrumbs\" data-tracking-container=\"true\">\n<li id=\"mntl-breadcrumbs__item_1-0\" class=\"comp mntl-breadcrumbs__item mntl-block text-utility-200\"><a href=\"https:\/\/www.eatingwell.com\/category\/4243\/special-diets\/\" rel=\"nocaes\" class=\"mntl-text-link mntl-breadcrumbs__link\" id=\"mntl-text-link_9-0\" data-tracking-container=\"true\"><span class=\"link__wrapper\">Special Diets<\/span><\/a><\/li>\n<li id=\"mntl-breadcrumbs__item_2-0\" class=\"comp mntl-breadcrumbs__item mntl-block text-utility-200\"><a href=\"https:\/\/www.eatingwell.com\/category\/4274\/mediterranean-diet-center\/\" rel=\"nocaes\" class=\"mntl-text-link mntl-breadcrumbs__link\" id=\"mntl-text-link_10-0\" data-tracking-container=\"true\"><span class=\"link__wrapper\">Mediterranean Diet<\/span><\/a><\/li>\n<\/ul>\n<\/div>\n<div id=\"mntl-universal-article-feedback_1-0\" class=\"comp mntl-universal-article-feedback mntl-article-feedback text-title-100-moderate\">\n<div class=\"article-feedback__rating-section js-rating-section\">\n<div class=\"article-feedback__heading\">Was this page helpful?<\/div>\n<p><button id=\"article-feedback__thumbs-up-button_1-0\" class=\"comp article-feedback__thumbs-up-button mntl-button js-rating-button 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class=\"mntl-message-banner__close-button js-mntl-message-banner-close\" aria-label=\"Close success Banner\"><\/p>\n<p><\/button>\n<\/div>\n<\/div><\/div>\n<div class=\"article-feedback__feedback-section js-feedback-section is-hidden\">\n<div class=\"article-feedback__heading\">Tell us why!<\/div>\n<p><button id=\"article-feedback__open-form-button_1-0\" class=\"comp article-feedback__open-form-button mntl-button article-feedback__feedback-button js-open-form-button\"> Other<br \/>\n<\/button><br \/>\n<textarea class=\"article-feedback__feedback-text js-feedback-text\"><\/textarea><br \/>\n<button id=\"article-feedback__submit-button_1-0\" class=\"comp article-feedback__submit-button mntl-button\"> Submit<br \/>\n<\/button> <\/p>\n<\/div>\n<\/div>\n<div id=\"mntl-sources-and-citation_1-0\" class=\"comp mntl-sources-and-citation mntl-block has-sources\">\n<div id=\"mntl-article-sources_1-0\" class=\"comp mntl-article-sources mntl-expandable-block\" data-scroll-offset=\"92\">\n<div class=\"loc toggle-content\">\n<div id=\"mntl-article-sources__wrapper_1-0\" class=\"comp mntl-article-sources__wrapper mntl-block\" data-click-tracked=\"true\"><span id=\"mntl-article-sources__heading_1-0\" class=\"comp mntl-article-sources__heading mntl-text-block text-label-300 global-link\">Sources<\/span><\/p>\n<\/div>\n<\/div>\n<div class=\"loc expandable-content\">\n<div id=\"source-guidelines_1-0\" class=\"comp source-guidelines mntl-source-guidelines mntl-text-block text-utility-300\">EatingWell is committed to using high-quality, reputable sources\u2014including peer-reviewed studies\u2014to support the facts in our articles. Read about our <a href=\"\/about-us-6743412#toc-editorial-policies\">editorial policies and standards<\/a> to learn more about how we fact check our content for accuracy.<\/div>\n<div id=\"mntl-article-sources__citation-sources_1-0\" class=\"comp mntl-article-sources__citation-sources mntl-citation-sources mntl-sources\" data-tracking-container=\"true\">\n<ol class=\"mntl-sources__content\">\n<li class=\"mntl-sources__source\" id=\"citation-1\">\n<p>Ibeas-P\u00e9rez MV, Agu\u00ed-Ruiz B, Arias-S\u00e1nchez S, Mart\u00edn-Monz\u00f3n I. <a href=\"https:\/\/doi.org\/10.3389\/fnmol.2026.1749308\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">Mediterranean diet and gut microbiota: impact on memory and other cognitive functions: a systematic review<\/a>. <i>Front Mol Neurosci<\/i>. 2026;19:1749308. doi:10.3389\/fnmol.2026.1749308<\/p>\n<\/li>\n<li class=\"mntl-sources__source\" id=\"citation-2\">\n<p>Guasch-Ferr\u00e9 M, Willett WC. <a href=\"https:\/\/doi.org\/10.1111\/joim.13333\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">The Mediterranean diet and health: a comprehensive overview.<\/a>\u00a0<i>J Intern Med<\/i>. 2021;290(3):549-566. doi:10.1111\/joim.13333<\/p>\n<\/li>\n<li class=\"mntl-sources__source\" id=\"citation-3\">\n<p>Chey WD, Keefer L, Whelan K, Gibson PR. <a href=\"https:\/\/doi.org\/10.1053\/j.gastro.2020.06.099\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">Behavioral and diet therapies in integrated care for patients with irritable bowel syndrome<\/a>. <i>Gastroenterology<\/i>. 2021;160(1):47-62. doi:10.1053\/j.gastro.2020.06.099<\/p>\n<\/li>\n<li class=\"mntl-sources__source\" id=\"citation-4\">\n<p>Ahmed F, Alhodieb FS, Alsanie SA, Rasheed M, Ndagire CT. <a href=\"https:\/\/doi.org\/10.1186\/s12986-025-01014-y\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">Relationship between stress, diet, and gut microbiota: a cross-sectional study<\/a>. <i>Nutr Metab (Lond)<\/i>. 2025;22(1):122. doi:10.1186\/s12986-025-01014-y<\/p>\n<\/li>\n<li class=\"mntl-sources__source\" id=\"citation-5\">\n<p>Snuggs S, Harvey K. <a href=\"https:\/\/doi.org\/10.3390\/nu15132841\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">Family mealtimes: a systematic umbrella review of characteristics, correlates, outcomes and interventions<\/a>. <i>Nutrients<\/i>. 2023;15(13):2841. doi:10.3390\/nu15132841<\/p>\n<\/li>\n<li class=\"mntl-sources__source\" id=\"citation-6\">\n<p>Sidossis A, Tambalis KD, Itsiopoulos C, et al. <a href=\"https:\/\/doi.org\/10.1177\/15598276261441548\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">Effects of traditional mediterranean physical activity on physical and mental health: a systematic review<\/a>. <i>Am J Lifestyle Med<\/i>. Published online April 15, 2026. doi:10.1177\/15598276261441548<\/p>\n<\/li>\n<li class=\"mntl-sources__source\" id=\"citation-7\">\n<p>Xu L, Li W, Ling L, et al. <a href=\"https:\/\/doi.org\/10.1007\/s00284-023-03480-0\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">A sedentary lifestyle changes the composition and predicted functions of the gut bacterial and fungal microbiota of subjects from the same company<\/a>. <i>Curr Microbiol<\/i>. 2023;80(12):368. doi:10.1007\/s00284-023-03480-0<\/p>\n<\/li>\n<li class=\"mntl-sources__source\" id=\"citation-8\">\n<p>National Heart, Lung, and Blood Institute. <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/sleep-deprivation\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">What are Sleep Deprivation and Deficiency?<\/a><\/p>\n<\/li>\n<li class=\"mntl-sources__source\" id=\"citation-9\">\n<p>Ellis L, Barata BC, Conduit R, et al. <a href=\"https:\/\/doi.org\/10.1177\/15598276261481759\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">Rest unassured: a systematic review on the impacts of daytime napping in the Mediterranean on health outcomes, quality of life, and lifespan<\/a>. <i>Am J Lifestyle Med<\/i>. Published online September 11, 2026. doi:10.1177\/15598276261481759<\/p>\n<\/li>\n<li class=\"mntl-sources__source\" id=\"citation-10\">\n<p>Wu J, Zhang B, Zhou S, et al. <a href=\"https:\/\/doi.org\/10.3389\/fmicb.2023.1236847\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\">Associations between gut microbiota and sleep: a two-sample, bidirectional Mendelian randomization study<\/a>. <i>Front Microbiol<\/i>. 2023;14:1236847. doi:10.3389\/fmicb.2023.1236847<\/p>\n<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vidur\u017eemio j\u016bros dieta \u2013 ne tik maistas: 4 kasdieniai \u012fpro\u010diai, kurie gali prisid\u0117ti prie geresn\u0117s \u017earnyno savijautos ir mikrobiotos.<\/p>\n","protected":false},"author":0,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[51806],"tags":[258,12601,11658,251,1818,1486],"miestas":[],"class_list":["post-69873","post","type-post","status-publish","format-standard","hentry","category-sveika-mityba","tag-miegas","tag-samoningas-valgymas","tag-vaiksciojimas","tag-vidurzemio-juros-dieta","tag-virskinimas","tag-zarnyno-mikrobiota"],"acf":[],"_links":{"self":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/posts\/69873","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/comments?post=69873"}],"version-history":[{"count":0,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/posts\/69873\/revisions"}],"wp:attachment":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/media?parent=69873"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/categories?post=69873"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/tags?post=69873"},{"taxonomy":"miestas","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/miestas?post=69873"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}