Gut specialist ‘shocked’ by Mediterranean diet’s one-month transformation

Gut specialist Jordan Haworth embarked on a personal experiment to assess the effects of the Mediterranean diet on his health, documenting his journey on TikTok under the handle @mrguthealth.

In his video, the accredited practitioner specializing in nutrition and the gut microbiome, shares screenshots of his results and how his “health has changed” in just 31 days. The 29-year-old said: Newsweek that he “never got tired” of the diet and continued to follow it because the results speak for themselves.

To start, Haworth, who is from Manchester, England, underwent a comprehensive health screening, including tests for his blood pressure, blood sugar, body fat, muscle mass, cholesterol, metabolic rate, kidney and liver health, and inflammation levels. He also underwent a stool test to analyze his gut microbiome.

After following the Mediterranean diet for a month, he repeated these tests and was surprised by the results.

What is the Mediterranean diet?

The Mediterranean diet emphasizes plant-based foods, healthy fats, lean proteins, and balanced meals. According to the American Heart Association, it reflects the diverse eating habits of countries bordering the Mediterranean Sea. Daily principles include consuming extra virgin olive oil, fruits, vegetables, fermented dairy products, whole grains, olives, nuts, seeds, and a polyphenol-rich beverage such as red wine. Each week, it includes legumes, seafood, lean meat, and limited amounts of sweet treats.

Study suggests diet helps manage health problems

A recent study led by APC Microbiome Ireland at University College Cork and Teagasc highlights that Western diets, high in fat and sugar, significantly increase the risk of colorectal cancer and inflammatory bowel disease (IBD). The study, published in Nature Reviews Microbiology, A team of researchers studied the impact of six diets on the gut microbiota. They found that Mediterranean and high-fiber diets positively influence gut health and that the Mediterranean diet is effective in managing diseases such as cardiovascular disease, inflammatory bowel disease, and type 2 diabetes.

The Haworth Experience

Haworth adhered strictly to the guidelines of the Mediterranean diet, finding it enjoyable and manageable.

“I loved the diversity,” he said. Newsweek.

Even though his grocery bill increased, he saved money by eating out less often.

“I would drink a glass of red wine a day, sometimes two on Fridays or Saturdays,” he added. “Gut diversity doesn’t come from eating a lot of the same thing. You need a glass a day to get the benefits, otherwise you can cancel out those benefits if you drink more.”

The American Heart Association notes that moderate alcohol consumption can increase HDL (high-density lipoprotein) cholesterol, known as the “good” cholesterol, because it helps remove other forms of cholesterol from the bloodstream and reduce the risk of diabetes. However, excessive alcohol consumption poses serious health risks. Men are advised to limit themselves to one or two drinks per day, and women to one drink per day. According to the AHA, one drink is defined as 12 ounces of beer, 4 ounces of wine, 1 ounce of hard liquor, or 1 ounce of spirits.

Health Improvements and Surprises

After a month, Haworth saw a significant improvement in his health.

“Some results shocked me, like losing almost 3% of body fat, even though I was consuming half a liter of extra virgin oil per week,” he said.

Although he didn’t increase his workouts, his body fat dropped from 11 to 8 percent.

In his video, which has been viewed 234,600 times, he discusses his results and includes screenshots. He mentions that his serum cholesterol level was borderline elevated, at 5.3 mmol/L (205 mg/dL) in early January. Cholesterol is a type of lipid (fat) that helps your body perform many important functions. According to the Cleveland Clinic website, the normal range for total cholesterol for a man 20 years of age or older is 125 to 200 mg/dL, but Haworth’s level was 205 mg/dL. By the end of January, that level had dropped to 193 mg/dL.

His blood pressure “improved slightly” and his inflammatory markers remained low “despite eating more gluten than usual,” he noted.

Interestingly, his liver markers were “optimal,” despite drinking a glass of red wine daily, and his hormone levels were also “optimal.” Notably, his testosterone levels increased.

“The biggest changes” he saw were in his gut health, where the overall diversity of his gut microbiome increased.

“I had more different types of bacteria in my gut, which is good. There was also an increase in butyrate, which is important for gut health,” he said. Newsweek.

Higher butyrate levels, likely due to increased fiber and polyphenol intake, are associated with a stronger intestinal barrier and reduced intestinal inflammation.

Mentally, Haworth was also feeling better.

“Studies show that the Mediterranean diet can help combat depression and anxiety,” he said of the diet.

Expert Opinion on the Mediterranean Diet

Newsweek We reached out to Sarah Mathis, a board-certified family physician based in Amherst, New York. Mathis, who goes by the handle @drsarahmathis on Instagram, endorses the diet that has been linked to lower rates of heart disease and cancer.

She said: “The emphasis on fresh fruits, vegetables, healthy fats like olive oil, whole grains and fish protect the body from disease-causing free radicals. Western diets use trans fats and inflammatory seed oils as well as processed ingredients that cause disease in our bodies.”

Trans fatty acids (TFAs) are unsaturated fatty acids that come from industrial or natural sources. The World Health Organization estimates that more than 278,000 deaths per year worldwide are linked to the consumption of industrial trans fats, as they clog arteries and increase the risk of heart attack and death.

“The Western diet of hamburgers and fast food is certainly more disastrous for our health than a daily glass of red wine,” Mathis said. “Red wine contains resveratrol, a powerful antioxidant that has anti-aging effects and is good for the health of your gut and hormones. Fast food and hamburgers do not!”

Reactions on TikTok

So far, Haworth’s video has garnered more than 19,000 likes and numerous comments, often from people eager to try the Mediterranean diet.

“A brilliant and very informative vision. Well done, my son. An inspiring young man,” one TikTok user said.

Another wrote: “Good results and the food looked delicious.”

A third user said: “Your skin is glowing!”

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