The Mediterranean diet may offer substantial benefits for allergy sufferers due to its rich antioxidant and anti-inflammatory properties. Foods high in vitamins, minerals, and fatty acids, like tomatoes, oranges, and sardines, can potentially boost the immune system. Additionally, the Mediterranean diet may promote a healthier gut microbiome, potentially reducing allergy symptoms.
Key Takeaways
- Rich in anti-inflammatory foods, the Mediterranean diet may help reduce allergy symptoms by boosting the immune system.
- Olive oil lowers allergy-related antibodies and strengthens the body’s defenses against allergens.
- Polyphenols in the diet can lessen allergic reactions by modifying allergens and reducing allergic triggers.
What is the Evidence so Far?
A 2023 systematic review called “The Effect of Dietary Components of the Mediterranean Diet on Food Allergies: A Systematic Review,” published in Nutrients, analyzed existing studies to determine whether the dietary components of the Mediterranean Diet influence the development of food allergies and inflammation.
The review assessed both human and animal studies, focusing on key nutrients like long-chain polyunsaturated fatty acids, polyphenols, and olive oil.
Healthy Fats
Researchers conducted several human trials to assess how specific fats in the Mediterranean Diet might impact the likelihood of developing food allergies, particularly in infants.
The trials focused on mothers who were at a higher risk of having children with allergies. These studies, conducted in Sweden and Australia, explored the effects of supplementing long-chain polyunsaturated fatty acids during the 25th week of pregnancy and continued through lactation.
The results were compelling. Babies whose mothers received these specialized fats showed a decreased likelihood of developing allergies, particularly those related to immunoglobulin E, a critical component in the body’s immune response.
The protective effect was most pronounced when the fats were taken consistently throughout pregnancy and breastfeeding.
The researchers also note when the fats were administered only during pregnancy or solely to the infants after birth, the protective effects were less significant.
Polyphenols
Scientists combined polyphenols with β-lactoglobulin, a common protein found in cow’s milk, often a culprit in food allergies. The goal was to determine whether the presence of polyphenols could reduce the allergenic potential of this protein.
The polyphenols significantly reduced the protein's ability to trigger allergic reactions, suggesting that they might play a crucial role in lowering food allergy risks. The mechanism appears to involve polyphenols altering the structure of allergens, thereby reducing their ability to cause a full-blown allergic response.
Furthermore, these polyphenols were found to decrease the release of histamine, a chemical that plays a central role in allergic reactions, leading to less severe symptoms.
Olive Oil
The 2023 review highlighted multiple studies demonstrating olive oil’s protective effects against both inflammation and allergies.
In animal models, olive oil was found to significantly reduce allergic reactions. The higher the olive oil intake, the greater the reduction in allergic antibodies, indicating a dose-dependent effect. The plant fat was also shown to enhance the body's natural barriers against allergens, thereby preventing allergens from triggering immune responses.
Olive oil also plays a vital role in strengthening the intestinal barrier, a critical defense against allergens. It boosts the production of essential proteins like Claudin-1, Occludin, and ZO-1, which are integral to maintaining a strong intestinal lining.
Enhanced levels of mucin 2 and β-defensin in the intestinal mucus further proves olive oil's ability to protect against allergen penetration, reducing the risk of allergic reactions. A systematic review by Garcia-Marcos also noted a significant reduction in asthma and wheezing symptoms among children who adhered to a Mediterranean diet high in olive oil.
In terms of its anti-inflammatory properties, olive oil has shown promise in reducing inflammation, particularly in the intestines, where inflammation can exacerbate allergic reactions.
Studies involving mice demonstrated that those consuming 600 mg/(kg∙day) of olive oil exhibited a notable reduction in allergic symptoms compared to controls. These mice also had a stronger immune system, as evidenced by an increase in their immune organ index, which measures overall immune strength.
However, not all polyphenols are the same when it comes to reducing allergies and inflammation.
While olive oil's polyphenols were found to reduce allergic sensitivity, a study on polyphenolic compounds from English walnuts indicated that these extracts might actually increase allergic sensitization in mice, particularly when paired with an adjuvant. This contrast emphasizes the unique benefits of olive oil’s polyphenols in managing allergies and highlights the complexity of polyphenols in immune responses.
What is the Mediterranean Diet?
The Mediterranean Diet champions a menu rich in whole grains, vegetables, fruits, nuts and seeds, and seafood, with dairy, eggs, and poultry in moderation.
Central to its philosophy is olive oil, which serves as the primary fat source. This diet stands out for its minimal intake of red meat and processed sweets, promoting a nutrient-rich profile high in antioxidants, fiber, and healthy fats.
The Mediterranean diet’s richness in polyphenols and omega-3 fatty acids positions it as a potent dietary choice for combating inflammation and enhancing heart health.
The Mediterranean diet pyramid also emphasizes communal meals and an active lifestyle, reflective of traditions from regions bordering the Mediterranean Sea such as Greece, Italy, and Spain.
Nutrient Composition
The Mediterranean Diet mostly focused on taking more:
- Monounsaturated Fats from Olive Oil: Heart-healthy and anti-inflammatory.
- Polyunsaturated Fats (Omega-3s): Found in fatty fish, these fats are vital for brain health and inflammation control.
- Polyphenols: Abundant in fruits, vegetables, and nuts, these compounds fend off oxidative stress.
- Fiber: Aids in digestive health and cholesterol management.
- Vitamins and Minerals: Supports overall physiological functions, particularly vitamins C and E, and minerals like selenium and zinc.
Mediterranean Diet Food List
Here are some of best foods to add to a Mediterranean diet plan:
Fatty Fish: Rich in Omega-3 fatty acids, options like salmon and mackerel are staples for their anti-inflammatory properties.
Foods Containing Quercetin: Onions, apples, and berries are potent in this antioxidant, helping to modulate the body's histamine response.
Folate-Rich Foods: Found in abundant supply in leafy greens and legumes, folate is crucial for reducing homocysteine levels in the blood, which is linked to inflammatory diseases like allergies and asthma.
Carotenoids: Found in carrots, sweet potatoes, and spinach, these are excellent for immune function, especially their reducing effects on oxidation.
Vitamin C Sources: Abundantly present in citrus fruits and peppers, vitamin C can strengthen the immune system and act as a natural antihistamine, thereby aiding in the prevention and treatment of allergy symptoms.
Olive Oil: Olive oil is rich in oleocanthal, which has properties similar to non-steroidal anti-inflammatory drugs. Regular intake can help reduce inflammation throughout the body, including in allergic conditions. Most add it as part of a whole meal while others prefer to ingest it on its own.
FAQs
What Foods Are Not Allowed on the Mediterranean Diet?
Reduce or outright avoid the following foods when you’re on a Mediterranean diet:
- Red Meat: Rarely consumed, with a preference for poultry or fish which are lower in saturated fats.
- Sugary Treats and Drinks: Minimized to avoid spikes in blood sugar and the associated health risks.
- Refined Grains: Such as white bread and pasta, which lack beneficial fibers and nutrients found in their whole grain counterparts.
- Processed Foods: Highly processed items are discouraged due to their poor nutritional profiles and additives.
How Does Lifestyle Relate to the Mediterranean Diet?
Here are quick ways to maximize the effects of the Mediterranean diet:
- Physical Activity: Regular exercise complements the diet's health benefits, enhancing cardiovascular health and overall fitness.
- Social Engagement: Meals are often enjoyed in social settings, encouraging slower eating and improved mental health through social interaction.
- Stress Reduction: Emphasizing leisure and family time helps mitigate stress, which is crucial for preventing chronic diseases and maintaining mental health.
Can I Try the Mediterranean Diet if I’m Allergic to Some of Its Foods?
Adopting a Mediterranean diet with food allergies is feasible, but caution is necessary.
- Start by incorporating foods you’re not allergic to like fruits, vegetables, whole grains, olive oil, olives, and avocados as primary fats, supplementing your current diet.
- For protein sources, explore fish like tuna or sardines, which might be less allergenic. Eggs can also be a valuable protein source, enabling the creation of Mediterranean-friendly dishes like frittatas.
Example meals:
- Breakfast: Greek yogurt with fruit and oats.
- Lunch: Whole-grain bread with tuna and avocado.
- Dinner: Whole-grain pasta with vegetables and olive oil, or brown rice salad with various veggies.
We urge you to always consult your doctor or dietician before making dietary changes to prevent allergic reactions.
