The Mediterranean Diet: how eating with others can improve health | Olive Wellness Institute

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The Mediterranean Diet: how eating with others can improve health

The Mediterranean Diet: how eating with others can improve health

Jasmine Diamantaras

As we come to the end of the year, it is time to celebrate the holiday season and share plenty of food with family and friends. For centuries eating with others has been a key component of the Mediterranean diet, as it encourages social connection and can reduce stress. In this blog we will dive into the literature to investigate the physical and psychological health benefits of eating socially.

Gut Health

We know from the literature that consistent adherence to the Mediterranean diet positively contributes to gut health.1 Current research suggests that the diverse range and high quantity of plant-based foods such as EVOO, legumes, fruit and vegetables strongly supports a healthy gut microbiome and keeps you regular.1 In addition to food, other lifestyle changes such as exercise have also been linked to better gut health,2 which begs the question, can social eating also make a positive difference? Whilst research is limited, there are a few studies that have shown positive associations between sharing meals, better physical health and mental wellbeing.3 As social eating generally fosters social connection and slower eating,3 these calmer meal times may support digestion as we know even mild physical or psychological stress can sometimes contribute to bloating and other gut discomforts.4,5

Cardiovascular Health

Slower and more mindful eating has also been associated with reduced cardiovascular disease biomarkers.6 Whilst more research is needed in this area, we are starting to see slight improvements in blood lipid levels, inflammatory markers, blood pressure and blood glucose levels when implementing more slower and social eating practices.6,7 Combined with the cardiovascular benefits of EVOO, exercise, lean protein, fruit and vegetables,8,9 it is no wonder why the Mediterranean diet is highly recommended for heart health.   

Mental Health

In addition to reduced stress, the social connection that comes with sharing meals can have benefits on general wellbeing and mental health recovery. In a previous blog Can the Mediterranean Diet Improve Mental health? we took a closer look at the SMILES trial and HELFIMED study to investigate the relationship between food and mental health. Within these trials, participants were able to form friendships in Mediterranean cooking classes, group consults and social support groups.10,11 Whilst the impact of these social interactions wasn’t the main focus, it was clear to the researching teams that it was a contributing factor to the overall success of the trials.10,11 Additionally, forming friendships through cooking classes seemed to positively impact Mediterranean diet adherence rates,11 reinforcing how beneficial it can be to have fun with your food and share it with others.  

Conclusion

Eating with others has always been a key lifestyle principle of the Mediterranean diet, with research now supporting it’s impact on gut, heart and mental health. As most of this research investigates social eating in the context of the Mediterranean diet, try sharing a bottle of EVOO at your next holiday dinner, as an easy way to enjoy the food and social benefits of the Mediterranean diet.

Published 17/12/2024

View article references

  1. Mitsou EK, Kakali A, Antonopoulou S, Mountzouris KC, Yannakoulia M, Panagiotakos DB, et al. Adherence to the Mediterranean diet is associated with the gut microbiota pattern and gastrointestinal characteristics in an adult population. The British journal of nutrition. 2017;117(12):1645-55.
  2. Min L, Ablitip A, Wang R, Luciana T, Wei M, Ma X. Effects of Exercise on Gut Microbiota of Adults: A Systematic Review and Meta-Analysis. Nutrients. 2024;16(7).
  3. Glanz K, Metcalfe JJ, Folta SC, Brown A, Fiese B. Diet and Health Benefits Associated with In-Home Eating and Sharing Meals at Home: A Systematic Review. Int J Environ Res Public Health. 2021;18(4).
  4. Murray CDR, Flynn J, Ratcliffe L, Jacyna MR, Kamm MA, Emmanuel AV. Effect of acute physical and psychological stress on gut autonomic innervation in irritable bowel syndrome. Gastroenterology. 2004;127(6):1695-703.
  5. D'Silva A, Marshall DA, Vallance JK, Nasser Y, Rajagopalan V, Szostakiwskyj JH, et al. Meditation and Yoga for Irritable Bowel Syndrome: A Randomized Clinical Trial. Official journal of the American College of Gastroenterology | ACG. 2023;118(2).
  6. Teas E, Kimiecik J, Ward RM, Timmerman K. Intuitive Eating and Biomarkers Related to Cardiovascular Disease in Older Adults. Journal of nutrition education and behavior. 2022;54(5):412-21.
  7. Iaccarino Idelson P, D’Elia L, Strazzullo P. Mindful Eating Approaches to Cardiometabolic Risk Factors: Systematic Review and Meta-Analysis of Intervention Studies. Dietetics [Internet]. 2024; 3(3):[271-88 pp.].
  8. Pant A, Gribbin S, McIntyre D, Trivedi R, Marschner S, Laranjo L, et al. Primary prevention of cardiovascular disease in women with a Mediterranean diet: systematic review and meta-analysis. Heart. 2023;109(16):1208-15.
  9. Georgoulis M, Damigou E, Chrysohoou C, Barkas F, Anastasiou G, Kravvariti E, et al. Mediterranean diet trajectories and 20-year incidence of cardiovascular disease: The ATTICA cohort study (2002-2022). Nutrition, metabolism, and cardiovascular diseases : NMCD. 2024;34(1):153-66.
  10. Opie RS, O'Neil A, Jacka FN, Pizzinga J, Itsiopoulos C. A modified Mediterranean dietary intervention for adults with major depression: Dietary protocol and feasibility data from the SMILES trial. Nutritional Neuroscience. 2017:1-15.
  11. Parletta N, Zarnowiecki D, Cho J, Wilson A, Bogomolova S, Villani A, et al. A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: A randomized controlled trial (HELFIMED). Nutritional Neuroscience. 2017:1-14.