• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Bridgetown Nutrition

Sensible nutrition solutions for a healthy gut

  • Home
  • About
    • Bridgetown Nutrition
    • Riley Wimminger
  • Services
    • Services
    • Testimonials
  • Recipes
  • Shop
  • SIBO Resources
    • About SIBO
    • SIBO Symptoms
    • SIBO Treatment
    • SIBO Diet
    • SIBO Favorites
    • Restaurants Portland
    • Reading Material
  • Blog
  • Contact

15-Minute Mediterranean Arugula Pasta (Low FODMAP, GF, DF)

April 29, 2017 By Riley 2 Comments

Have you heard about the health benefits of a Mediterranean-style diet?  Wondering what it is?  Or if it could help with SIBO or other health conditions?  Let’s find out!  Plus enjoy a yummy recipe that captures some of its benefits!

Low FODMAP Mediterranean Arugula Pasta

 

What is the Mediterranean Diet?

The Mediterranean Diet describes a way of eating that was popular in the Mediterranean region (Crete, Greece, Southern Italy) prior to the 1960s.  Researchers became fascinated by individuals living in this region due to their low rates of cardiovascular disease and cancer.  They also tended to live a long time.

The diet of individuals living in this region consisted of plenty of fresh vegetables and fruits, olive oil, whole grains, legumes, and nuts as well as moderate seafood consumption.  It was low in meat and dairy products and alcohol was consumed in moderation (primarily in the form of wine).

Here’s a great visual representation of the diet.

What conditions does research show it benefits?

The Mediterranean diet has become one of, if not, THE most studied diet in the world in regard to its health benefits.

Research supports a beneficial role for the Mediterranean diet in preventing the following conditions:

  • Cardiovascular disease
  • Type 2 diabetes
  • Metabolic syndrome
  • Cancer
  • Neurodegenerative diseases (such as Alzheimer’s)
  • Fatty liver disease
  • Allergies

Why is it beneficial?

Asking the question of why the Mediterranean diet is beneficial to health will bring you many answers.  The truth is, there are so many variables that could be at play that it would be nearly impossible to determine exactly which one/ones is/are beneficial and to what degree.

But what we do have, are theories:

  • Lots of vegetables & fruits– these are rich in micronutrients like polyphenols, vitamins, and minerals
    • Antioxidant effects
  • Olive oil– contains polyphenols, monounsaturated fatty acids (MUFAs), and omega-9 fatty acids
    • Antioxidant effects
    • Anti-inflammatory
  • Seafood– rich in EPA/DHA
    • Regulate homeostatic factors
    • Protective against cardiac arrhythmia, cancer, and hypertension
  • Low sodium (compared to Standard American Diet)
    • Protective against high blood pressure
  • Low in processed foods
    • More nutrient-dense diet
    • Free from questionable additives

How does this apply to SIBO?

SIBO and IBS have been associated with chronic low-grade inflammation in the small intestine. This is likely due to the bacteria and the toxins they produce.

We have learned above that the Mediterranean Diet is believed to have anti-inflammatory properties.  Therefore, it is logical that a Mediterranean-style diet could potentially counteract some of the inflammation associated with SIBO and IBS.

Now, I am not saying that eating legumes (beans) is going to reduce inflammation for individuals with IBS or SIBO.

But, applying the framework of the Mediterranean Diet to a low FODMAP diet (a diet that has been studied to help symptoms of people with IBS) could potentially be beneficial.  So go ahead and enjoy some olive oil, nuts, and seafood (assuming you are not allergic, of course)!

One Dish Low FODMAP Dinner

15-Minute Mediterranean Arugula Pasta (Low FODMAP, GF, DF)
 
Print
Prep time
5 mins
Cook time
10 mins
Total time
15 mins
 
A quick, easy, and delicious pasta recipe made with healthy ingredients.
Author: Riley Wimminger
Recipe type: Entree
Cuisine: Mediterranean
Serves: 4
Ingredients
  • 9 oz package RPs gluten free egg fettuccine (or your favorite brand- Jovial Egg Tagliatelle is really delicious as well)
  • 1 T garlic-infused olive oil
  • 1 pint cherry tomatoes
  • ¼ tsp ground black pepper
  • ¼ tsp sea salt
  • 3 T kalamata olives
  • 4 artichoke hearts (from can or jar), diced
  • 3 large handfuls arugula
  • Garnish: extra olive oil, pine nuts, freshly chopped basil
Instructions
  1. Cook pasta according to package instructions. Drain well.
  2. In a large skillet, heat garlic-infused olive oil over medium heat. Once hot (but not smoking), add tomatoes, salt, and pepper. saute 2-3 minutes.
  3. Stir in cooked pasta, olives, artichoke hearts, and arugula. Cook until just warm, then remove from heat.
  4. Transfer to serving dishes. Drizzle with olive oil and sprinkle with pine nuts and fresh basil.
Notes
For a complete meal, serve with seared scallops or throw in some sliced rotisserie chicken. If you tolerate aged cheeses, grated Parmesan would be very nice atop this recipe.
3.5.3226

References:

[1] Del chierico F, Vernocchi P, Dallapiccola B, Putignani L. Mediterranean diet and health: food effects on gut microbiota and disease control. Int J Mol Sci. 2014;15(7):11678-99.

[2] Trichopoulou A, Martínez-gonzález MA, Tong TY, et al. Definitions and potential health benefits of the Mediterranean diet: views from experts around the world. BMC Med. 2014;12:112.

Filed Under: Main Event, SIBO Recipes Tagged With: dairy-free, gluten-free, low FODMAP, pasta, soy-free

Previous Post: « Chocolate Orange Smoothie (Low FODMAP, GF, Vegan)
Next Post: Italian Pork Sausages w/ Casa de Sante Seasoning (Low FODMAP, GF, DF) »

Reader Interactions

Comments

  1. Alluraderm says

    May 13, 2017 at 3:54 am

    Pretty! This was a really wonderful post.
    Thank you for providing this information.

    Reply
    • Riley says

      May 13, 2017 at 12:42 pm

      I’m glad you enjoyed it 🙂 Thank you for your kind words!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Rate this recipe:  

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Follow On Social

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
BROWSE RECIPES

Subscribe to Newsletter

* indicates required

Search

Recent Posts on Instagram

Forever Valentine 💍❤️ Forever Valentine 💍❤️
NEW RECIPE: WILD BLUEBERRY BEET SMOOTHIE! Recently NEW RECIPE: WILD BLUEBERRY BEET SMOOTHIE! Recently I had a major craving for @JouleCraftedNutrition‘s Fair Shake Smoothie. The problem? I now live 2,000 miles away from this very special restaurant. So to try to solve this problem without getting on an airplane, I got to work in the kitchen (and got some help from Joule- they were so kind)! The result? A DELICIOUS homemade version that is loaded with antioxidants and is made with easy to find ingredients: beets, blueberries, spinach, avocado, lime, ginger, turmeric, apple cider vinegar, and water. It's tangy, gingery, subtly sweet, and super refreshing! Optionally, collagen can be added for a protein boost and moringa if your digestion needs an extra push along ;) Even without the moringa, the beets and ginger are perfect for kickstarting digestion! I like to enjoy this smoothie as a snack, for supplementing a meal when I need veggies without much effort, or as a light meal when I need to get out the door early but am not hungry. Recipe is on my website (there’s a clickable link in my bio) #glutenfree #dairyfree #soyfree #antioxidants #beets #blueberries
NEW RECIPE! Spiced Vegetable Lentil Soup (GF/DF) - NEW RECIPE! Spiced Vegetable Lentil Soup (GF/DF) - I’m finally sharing my easy, flavorful, go-to lentil soup recipe that I always have stocked in the freezer! 😋 I first made it in 2016 when beginning to re-introduce FODMAPs (it’s perfect for that). And I’ve been making it ever since. It's budget-friendly 💰, adaptable (I include suggestions for low FODMAP), and super delicious! (Click link in profile for recipe) #glutenfree #dairyfree #soyfree #soup #recipe
NEW BLOG POST: 2019 Health Update- My First Year i NEW BLOG POST: 2019 Health Update- My First Year in Austin☀️🎉 In this post, I share how I’m doing now, a key health lesson I learned (that applies to everyone), and what treatments have been helpful in the past year. A must-read for those struggling with allergies, chronic fatigue, frequent UTIs, chronic yeast infections, and more! (Click link in profile to read). Wishing you a Happy New Year and progress toward being your happiest and healthiest self in 2020! ❤️ Riley #health #wellness #chronicillness #happynewyear
Load More... Follow on Instagram

Disclaimer

The information on this site is for informational purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. For such services, please consult your healthcare provider.
Food Advertising by logo

Footer

Connect with Riley

Welcome! I'm Riley- master's degree trained nutritionist. Dedicated to helping you overcome digestive (IBS/SIBO/SIFO) & related issues. Just like I have. I share flavorful, healthful, mostly low FODMAP recipes that go above & beyond- gluten-free, dairy-free (except butter/ghee), soy-free, & easy on the oats & eggs! Newer recipes are less likely to be low FODMAP as I continue to heal and expand my diet. I want to help you live a healthier & happier life. Read More…

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest

Two Caribbean-Spiced Ice Lollies and fresh spices used to make them sitting in front of four more
Track Your Nutrition & Health Data with cronometer.com

Copyright © 2021 · Privacy Policy · Terms of Service · Admin · Log in