The Mediterranean diet is the best eating plan for your gut health—because of course it is

The Mediterranean diet is like that kid in your high school who was literally good at everything. It always comes out on top. The eating plan’s latest accolade? Best for Gut Health.

A new study out of the University Medical Center Groningen in the Netherlands found that the Mediterranean diet—a plant-centric way of eating that emphasizes foods high in omega-3s and healthy fats—boosts the good bacteria in the gut and reduces inflammation.

A rundown of the major foods linked with these covetable health benefits: fish, nuts, legumes, grains, vegetables, fruits, bread, and red wine. Researchers also noted the types of foods that were avoided, namely sugar and processed foods. Red meat was also noticeably absent, and some research suggests that a diet high in red meat is not good for gut health.

One of the reasons the Med diet is so great at boosting gut health and lowering inflammation is because it emphasizes fiber-rich foods, like vegetables, lentils, and grains. So if you take anything away from this new news, it should be adding more fiber to your life.

Here’s what a registered dietitian thinks of the Mediterranean diet:

So, once again the Mediterranean diet proves to be good for overall health. Now, please excuse me while I go whip up a chickpea salad with a side of quinoa.

Wondering if you can follow the Med diet without eating fish? Here’s the verdict. And BTW, you can still have dessert.