27/06/2026
After just completing my assignment on a mock client case and recommending a Mediterranean diet, this is a summary of what I’ve learnt in very simple terms.
Why Does Everyone Tell Us to Eat More Plants?
Have you ever noticed that almost every health organisation seems to give similar advice?
Eat more vegetables. Eat more fruit. Choose whole grains. Cut back on sugary foods. Use healthy oils. Eat less highly processed food.
But why?
The answer is surprisingly simple.
Your body is constantly repairing itself. Every heartbeat, every thought, every step you take relies on nutrients from the food you eat. Your gut is also home to trillions of friendly bacteria that help digest food, support your immune system and produce substances that help keep your gut healthy.
Those bacteria don’t thrive on fast food or sugary snacks. They thrive on fibre.
Plants such as vegetables, beans, lentils, oats, nuts, seeds, herbs and berries contain the fibre and natural plant compounds that feed your gut microbes. In return, those microbes produce beneficial substances that support your gut and may contribute to your overall health.
This is one of the reasons the Mediterranean diet is so often recommended. It isn’t a strict diet or a passing trend. It’s simply a way of eating based around real food,plenty of colourful plants, extra virgin olive oil, whole grains, legumes, nuts, seeds, fish, herbs and spices, with red meat eaten less often and sugary, highly processed foods kept for occasional treats.
Eating with the seasons can make this even easier. Seasonal fruit and vegetables are often fresher, tastier and can be more affordable. If choosing organic fits your budget, that’s an option some people prefer, but the most important message is to eat plenty of fruit and vegetables in whatever form is practical for you.
Small choices at breakfast can also make a difference. For example, traditional rolled or steel-cut oats are less processed than instant oats and often take longer to chew and digest. Pair them with nuts, seeds and berries for a breakfast that provides fibre, healthy fats and sustained energy.
Healthy eating doesn’t have to be complicated or perfect.
Instead of asking, “What should I cut out?”, try asking, “What can I add?”
An extra handful of salad.
A spoonful of seeds.
Some lentils in a soup.
A drizzle of extra virgin olive oil.
A handful of berries.
These small changes soon add up, helping to nourish both you and the tiny community living inside your gut.
Your health isn’t built by one perfect meal. It’s shaped by the small choices you make every day.
The Nutrition Nomad
Rooted in nature. Guided by science.
