What Does Functional Medicine Say About the Mediterranean Diet?

Depending on your plan of care, your Tampa functional medicine healthcare provider, like those at PROVOKE Health, may recommend an eating plan based on the Mediterranean diet. If you’re unfamiliar with it, the Mediterranean diet, inspired by the traditional eating habits of countries bordering the Mediterranean Sea, has long been praised for its health benefits.

Rich in plant-based foods, healthy fats, and lean proteins, the Mediterranean diet emphasizes overall well-being rather than calorie counting or restrictive eating. But what does functional medicine say about the Mediterranean diet? That’s the focus of today’s post.

Tampa Functional Medicine at PROVOKE Health

At PROVOKE Health, we practice functional medicine in Tampa because it’s a patient-centered approach to healthcare that’s intentional about addressing the underlying causes of disease rather than just treating symptoms. This approach to healthcare focuses on personalized plans of care that consider the unique health history (both yours and your family), genetics, biochemical factors, lifestyle, and health and fitness objectives of each of our patients.

When it comes to that which fuels our bodies, especially when we’re sick, functional medicine practitioners like our Founder, Dr. Matt Lewis, D.C., DACBN, CFMP®, and our Medical Director, Dr. Karalynne Blochberger, MD, often emphasize the importance of whole, nutrient-dense foods that support overall health and prevent chronic disease. And that’s where the Mediterranean diet comes into play.

For additional information about functional medicine, please read Functional Medicine Explained, here on the PROVOKE Health Blog.

Key Components of the Mediterranean Diet

Before diving into the Functional Medicine perspective, let’s first take a moment to understand the components of the Mediterranean diet:

• Vegetables and Fruits: These form the cornerstone of the diet, providing essential vitamins, minerals, and antioxidants. The Mediterranean diet encourages at least five (5) servings of vegetables and fruits per day, ensuring a variety of colors and types to maximize your intake of nutrients that support your plan of care.
• Whole Grains: Unlike refined grains, whole grains are packed with fiber, which supports digestion and helps you reach and maintain a healthy weight. Whole-grain bread, pasta, and rice are staples of the Mediterranean diet.
• Healthy Fats: The Mediterranean diet emphasizes healthy fats from sources like olive oil, nuts, and seeds. These fats are beneficial to your heart health and can help reduce inflammation, which is common in most of the chronic illnesses we treat at PROVOKE Health.
• Lean Proteins: Fish and seafood are the primary sources of protein that the Mediterranean diet relies on — particularly those rich in omega-3 fatty acids. Poultry, beans, and legumes are also included, while red meat is limited.
• Minimally Processed Foods: The Mediterranean diet is intentional about its avoidance of processed foods and refined sugars, focusing instead on whole, natural ingredients. As we like to say, if it comes in a box, it’s probably not going to be compliant with this particular approach to eating.

Functional Medicine’s View on the Mediterranean Diet

From a Functional Medicine perspective, the Mediterranean diet aligns well with the principles of personalized and whole-body healthcare. Here’s are four ways:

1. Anti-Inflammatory Properties

As we mention above, inflammation is a common underlying co-factor in many of the conditions and diseases we treat at PROVOKE Health, including mold exposure, Chronic Inflammatory Response Syndrome, hypothyroid and Hashimoto’s thyroiditis, type 2 diabetes and pre-diabetes, and more. The Mediterranean diet’s staples, including vegetables, fruits, fish, and olive oil, as well as omega-3 fatty acids, are known for their anti-inflammatory effects. We often recommend diets that reduce inflammation as a cornerstone of disease prevention and management, and the Mediterranean diet is a simple way to get started.

2. Gut Health

A healthy gut microbiome is essential for treating or preventing disease because it influences everything from digestion to immune function to brain health and function. The Mediterranean diet’s emphasis on fiber-rich vegetables, nuts/seeds, fruits, and whole grains supports a diverse and balanced gut microbiota. All of our plans of care place an emphasis on gut health, recognizing its role in both physical and mental well-being.

3. Nutrient Density

Nutrient-dense foods provide essential vitamins, minerals, and antioxidants without excess calories. The Mediterranean diet’s focus on whole foods ensures high nutrient density, which is necessary for both treating and preventing nutrient deficiencies. Here too, our plans of care often include nutrient-dense foods because they help to optimize health and prevent chronic disease.

4. Balanced Blood Sugar Levels

Maintaining stable blood sugar levels is important for preventing diabetes and managing energy levels. The Mediterranean diet’s emphasis on whole grains, lean proteins, and healthy fats naturally helps to regulate blood sugar. Our plans of care often include dietary recommendations to balance blood sugar as part of a comprehensive approach to overall health and wellbeing.

Practical Tips for Adopting the Mediterranean Diet

For those patients who are prescribed the Mediterranean diet as part of their PROVOKE Health plan of care, here are some practical tips for getting started and finding success:

• Plan Your Meals: Use a weekly meal plan — like the one found in the PROVOKE Health Guide to the 14-Day Mediterranean Diet — to ensure you include a variety of vegetables, fruits, whole grains, and lean proteins. A weekly meal plan can help you stay on track and make grocery shopping easier. (Ask your PROVOKE Health healthcare provider for a copy of the Guide.)
• Cook at Home: Preparing meals at home gives you more of an opportunity to control ingredients and avoid processed foods. Try cooking traditional Mediterranean recipes (also found in the PROVOKE Health Guide to the 14-Day Mediterranean Diet), which often emphasize simple, fresh ingredients.
• Enjoy Your Food: Take time to savor your meals, which means eating mindfully. Here’s a ‘Pro Tip’: Eating with family or friends can enhance the experience and support healthy eating habits.
• Stay Hydrated: Drink plenty of water throughout the day. And in case you’re wondering, you guessed it — our version of the Mediterranean diet doesn’t include consumption of wine, even in moderation.

The Research on the Mediterranean Diet

Numerous studies support the health benefits of the Mediterranean diet. For example, research has shown that it can reduce the risk of heart disease, stroke, and certain cancers. Additionally, it has been linked to improved cognitive function and a lower risk of Alzheimer’s disease.

If you’re curious, we’d be happy to share success stories of PROVOKE Health patients who have adopted the Mediterranean diet as part of the personalized plan of care and experienced significant health improvements. These stories highlight the diet’s potential to support weight loss, reduce inflammation, and enhance your path to optimal health.

Ready to Start the Mediterranean Diet?

As we hope you can see, the Mediterranean diet is highly regarded in both traditional and Functional Medicine for its numerous health benefits. Its emphasis on whole, nutrient-dense foods, healthy fats, and lean proteins aligns well with the principles of treating the root cause of chronic illness. Whether you’re looking to prevent chronic disease, manage an existing condition, or simply improve your overall health, the Mediterranean diet is a sustainable and enjoyable way to eat healthily.

If you do not have the PROVOKE Health Guide to the 14-Day Mediterranean Diet and you’re a current or past patient of ours, reach out to request a copy today. You can connect with us via our Contact Form here on our website, by email at , or if you’re a current patient, you can send us a message using your PROVOKE Health patient portal account.

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Disclaimer: The information in this blog post about the Mediterranean diet is provided for general informational purposes only and may not reflect current medical thinking or practices. No information contained in this blog post should be construed as medical advice from Dr. Matthew Lewis, Functional Healthcare Group, PLLC, or PROVOKE Health, nor is this blog post intended to be a substitute for medical counsel on any subject matter. No reader of this blog post should act or refrain from first acting on the basis of any information included in, or accessible through, this blog post without seeking the appropriate medical advice on the particular facts and circumstances at issue from a licensed medical professional in the recipient’s state, country, or other appropriate licensing jurisdiction.