If you’ve ever felt like your gut had a mind of its own—one that reacts to the simplest of meals with bloating, discomfort, or cramping—you’re not alone. Irritable Bowel Syndrome (IBS) affects nearly 11% of the global population, turning everyday eating into a complicated, often stressful affair. For many, restrictive diets like the low-FODMAP plan have offered relief but also come with their own challenges—elimination fatigue, nutrient concerns, and the social burden of managing meals.

What if there were a milder, more delicious, and more earth-friendly substitute? A new pilot study indicates that the much-lauded Mediterranean diet, famous for its benefits to the heart, can also calm the symptoms of IBS—no eliminations necessary.

IBS is a recurring gastrointestinal condition characterized by abdominal cramps, bloating, gas, and altered bowel habits. For its sufferers, symptom control tends to take center stage over medication, with diet being the first line of defense.

Historically, the low-FODMAP diet has been the preferred choice for IBS sufferers. Intended to minimize fermentable carbs—Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols—the restrictive diet soothes digestive discomfort by removing tough-to-digest foods. As useful as it is, numerous patients struggle to comply with the low-FODMAP diet because of its complexity, expense, and nutrient imbalance potential. That is where the Mediterranean diet comes in.

In a new pilot study in Neurogastroenterology & Motility, researchers at the University of Michigan compared the impact of the Mediterranean diet and the low-FODMAP diet in 20 patients diagnosed with IBS.

Among the findings in the study was that 73% of the patients who were on the Mediterranean diet experienced a decrease in abdominal pain in as early as one month. At the same time, 82% of individuals on the low-FODMAP diet had similar or even improved symptom response. While the low-FODMAP diet had a small edge in overall symptom improvement, the Mediterranean diet still delivered substantial benefits. More importantly, it did so without the difficulty of rigid food restriction or the possibility of nutrient deficiencies so commonly related to the low-FODMAP method.

Dr. Prashant Singh, lead researcher, highlighted the value of sustainable eating plans, adding that the Mediterranean diet avoids several pitfalls of restrictive diets. "It's not only a matter of avoiding food; it's about consuming the right kind in the right proportion," he said.

What Makes Mediterranean Diet Gut-Friendly?

The Mediterranean diet has its origins in the traditional diets of nations surrounding the Mediterranean Sea. Fresh fruits and vegetables, whole grains, nuts, seeds, legumes, olive oil, and moderate amounts of fish, poultry, and dairy products are emphasized. Red and processed meats are kept to a minimum.

In contrast to low-FODMAP, the Mediterranean diet does not eliminate complete food groups, which maintains an intact varied gut microbiome and prevents nutritional deficiencies. It is also rich in fiber, antioxidants, and healthy fats, which enhance anti-inflammatory mechanisms, possibly contributing to its beneficial effects on digestion.

Low-FODMAP vs. Mediterranean

The Low-FODMAP diet and the Mediterranean diet approach digestive health from decidedly different angles. The Low-FODMAP diet is elimination and graded reintroduction of individual fermentable carbohydrates to determine and minimize symptom triggers and thus is very restrictive during the elimination stage. Although effective at improving IBS symptoms, the diet is likely to lead to nutrient deficiency with its restrictive nature. It is also socially restrictive and difficult to follow because it demands strict compliance as well as selectivity in the foods consumed. Conversely, the Mediterranean diet provides a healthier and more inclusive lifestyle-based plan that is versatile and balanced, with a focus on a broad diversity of nutrient-dense foods such as fruits, vegetables, whole grains, nuts, and healthy fats.

The diet promotes gut microbiome health and preserves the integrity of the gut lining, making it easier to transition to daily life and social meals without much restriction. In general, while the Low-FODMAP diet aims at symptom relief through restrictive elimination, the Mediterranean diet encourages overall digestive health with a more sustainable and healthier approach. Could Your Next Low-FODMAP Meal Help Manage IBS?

Although the low-FODMAP diet continues to be a crucial component of IBS management, this investigation points toward an encouraging direction. The Mediterranean diet provides an easier, sustained option for patients who want respite without worrying about strict food regimens.

This research contributes to increasing evidence that a Mediterranean diet could be a valuable addition to the evidence-based menu of diet therapies for IBS.

Still, more studies are required, especially larger clinical trials, to confirm the Mediterranean diet's place in IBS management. But in the meantime, it provides hope—and a happier plate—for the millions fighting unpredictable GI symptoms.

If you’re struggling with IBS and feeling overwhelmed by food lists, eliminations, and meal prep stress, it might be time to look to the Mediterranean. With its flexible structure, nutrient-rich foundation, and evidence-backed potential, this delicious diet could be the soothing solution your gut’s been craving.

Before making major dietary changes, always consult your healthcare provider or a registered dietitian—especially when managing chronic conditions like IBS.

We have often heard about eating right, however, how should one know what to eat and when? Well, we got a hack for you. There are foods around us that resemble with our body parts. The best part? They are the same food that benefit the body parts they look like. Here are 7 foods that benefit the body parts they look like.

Carrots For Eyes

Take a close look at a sliced carrot and you might spot a familiar design—it resembles the human eye, complete with radiating lines similar to the iris and pupil. This resemblance goes beyond coincidence. Carrots are rich in beta-carotene, a compound that gives them their bright orange hue and also plays a vital role in eye health. Once consumed, beta-carotene converts into vitamin A in the body, which supports good vision and helps prevent conditions like night blindness. It also reduces the risk of cataracts and age-related macular degeneration, especially in individuals over 65. Regular consumption of carrots can improve blood flow to the eyes and keep your vision sharp.

Tomatoes and the Heart Connection

The tomato mirrors the heart not just in color but in structure too—it has four chambers, just like our heart. Packed with lycopene, a powerful antioxidant, tomatoes can significantly reduce the risk of stroke and heart disease. Lycopene is also known to lower cholesterol levels and help manage blood pressure. For individuals with borderline or high blood pressure, including tomatoes or tomato-based products in their diet may help bring systolic and diastolic levels down. Besides lycopene, tomatoes are a good source of vitamin C, which supports the repair and health of blood vessels.

Grapes and Alveoli

A bunch of grapes looks strikingly similar to the tiny air sacs in the lungs known as alveoli. These structures are essential for oxygen exchange between the lungs and bloodstream. Grapes, especially red and purple ones, are rich in antioxidants that support respiratory health. They contain compounds that may help reduce the risk of lung diseases, including cancer and emphysema. Grape seeds also contain proanthocyanidins—plant-based antioxidants known to lessen the severity of asthma triggered by allergies.

Walnuts for Brain

Crack open a walnut and you'll notice it resembles a brain: two hemispheres, folds, and grooves similar to the neocortex. Walnuts are more than just a visual match—they’re packed with omega-3 fatty acids, which are essential for cognitive function and brain development. Regular consumption of walnuts has been linked to improved memory, quicker processing, and even mood regulation. These nuts also contain vitamin E, folic acid, and antioxidants that support neural health and may even protect against age-related decline.

Kidney Beans for Kidney

As the name suggests, kidney beans share a striking resemblance to human kidneys. They also happen to benefit kidney function. These legumes are high in fiber and plant-based protein, and support the body's natural detoxification process. When consumed in moderation, kidney beans can help prevent kidney stones and reduce strain on the kidneys. Their rich mineral content supports overall health and digestion, aiding in waste elimination.

Avocados for Womb (Reproductive Health)

Avocados are not only creamy and delicious but also closely resemble the female womb. Studies suggest that eating one avocado a week can help regulate reproductive hormones, aid in weight loss post-pregnancy, and potentially reduce the risk of cervical cancer. They're rich in folate, healthy fats, and other nutrients crucial for reproductive and overall health.

Grapefruit and Mammary Gland

Cut open a grapefruit and its internal structure resembles the mammary glands. Grapefruits contain limonoids—compounds that have been shown to help fight the development of cancer cells. They also support lymphatic drainage in and around the breast tissue, promoting better breast health overall.

Singer and composer Adnan Sami has stunned the world by losing 120 kg — going from 230 kg down to 110 kg. His remarkable transformation was not the result of surgery or any quick-fix methods, but of sheer discipline, emotional motivation, and a radical lifestyle shift. On the June 1 episode of Aap Ki Adalat, Sami shared the real story behind his transformation, busting myths and inspiring millions.

The Diet That Changed Everything

Adnan Sami’s dramatic weight loss sparked intense public curiosity. Many assumed surgery was involved — either bariatric or liposuction. But Sami set the record straight: “There has been a lot of speculation... but no surgery was done,” he said on the show. He joked, “At 230 kg, I’d have needed a vacuum cleaner for liposuction!”

The reality was much simpler, yet far more demanding. Adnan adopted a high-protein diet prescribed by his nutritionist. The core rules? No bread, no rice, no sugar, no oil, and no alcohol. “Everything I loved, I gave up,” he recalled. This no-compromise eating plan marked the start of his transformation, and though the diet was strict, it was effective. He began to lose weight consistently, with 20 kg gone in the very first month.

A Life-Changing Wake-Up Call

In another interview with Mashable India, Adnan spoke of the terrifying moment that became a turning point. While in London, his doctor issued a grim warning: “If you continue living like this, your parents might find you dead in a hotel room within six months.”

His father, already battling cancer, was present during that conversation. That evening, he made a heartfelt plea to his son: “I have been through everything with you and never asked for anything. But promise me one thing — I want you to bury me, not the other way around. No father should have to bury his child.”

That emotional moment hit Sami hard. He promised his father that he would change, not just for himself, but for the family that stood by him through thick and thin. Soon after, he flew to Texas, found a dedicated nutritionist, and began his transformation journey in earnest.

The Little Victories That Kept Him Going

Despite the strict rules, Adnan found motivation in small milestones. “I was 9XL and once saw a T-shirt in XL size that I loved. My mom joked that even my arm wouldn’t fit in it then,” he laughed. He bought it anyway and set a goal to fit into it.

“Every time I felt I had lost weight, I’d try it on — sometimes three times in one night. When it finally fit, I called my father at 3 a.m., screaming with joy,” he said. Even seeing his knuckles again after years felt like a win.

Sami’s story is not about a miracle. It is about resolve, emotional courage, and making peace with lifelong commitment. “This is how I lost weight — through a lot of hard work. There is no shortcut in life,” he said. Today, his story stands as a testament to the power of will, proving that real change begins with a decision and stays with consistent effort.

For decades, diet sodas like Diet Coke have been marketed as a healthier alternative to regular sugary beverages—especially appealing to people looking to manage weight or diabetes. But recent studies suggest that the label “diet” may be misleading. Far from being a harmless substitute, these drinks could pose serious risks to heart health, including increased chances of heart attack and stroke.

What Is The Evidence?

A wave of recent findings, including one from the Harvard T.H. Chan School of Public Health and another from UC Irvine, points toward an unsettling trend: frequent consumption of artificially sweetened beverages could elevate the risk of cardiovascular diseases.

The UC Irvine study, for instance, revealed that people who consumed the most artificial sweeteners had a 9% higher risk of cardiovascular disease and an 18% higher risk of stroke. Another study published in Cell Metabolism—conducted by researchers at the Karolinska Institute in Sweden—fed aspartame (a common sweetener used in Diet Coke) to mice in doses equivalent to three cans of diet soda per day. The result: a worrying build-up of fat in the arteries, known as atherosclerosis, which is a major trigger for strokes and heart attacks.

Another study form 2012, published in the Journal of Internal Medicine, titled Diet Soft Drink Consumption is Associated with an Increased Risk of Vascular Events in the Northern Manhattan Study, noted that diet soft drink consumption may also be associated with health consequences, particularly type 2 diabetes and the metabolic syndrome risk factors for cardiovascular disease (CVD), ischemic stroke, and all-cause mortality.

ALSO READ: Donald Trump's Guilty Pleasure: Is His Go-To Diet Coke Really Guilt-Free?

What Makes Artificial Sweeteners Risky?

Although scientists are still working to fully understand the mechanisms, several theories have emerged. Artificial sweeteners like aspartame and sucralose (brand names Equal and Splenda) may alter gut microbiota, trigger inflammation, and lead to metabolic issues such as high blood pressure and elevated cholesterol levels.

In the Swedish study, researchers found that aspartame led to a spike in blood sugar and increased levels of a protein called CX3CL1. This protein behaves like molecular glue, sticking to the inner walls of arteries and trapping other cells, thereby helping plaque form—similar to what happens with excess cholesterol. The process, though observed in mice, raises questions about its impact on human cardiovascular systems.

Proceed With Caution

Dr. Elizabeth Dineen, a cardiologist at UC Irvine, summed it up succinctly, and as The Independent also reports: “Avoiding added artificial sugars makes sense, and this study helps to support that.” Dr. Ningjian Wang from Shanghai Ninth People's Hospital, who was also involved in the Harvard-linked research, in a statement, warned that the health halo around artificially sweetened drinks might be misleading. “Do not take it for granted that drinking low-sugar and low-calorie artificially sweetened beverages is healthy,” he said.

Even the American Heart Association cautions that adults who drink two liters or more of artificially sweetened beverages per week may be at a higher risk of developing an irregular heartbeat—a precursor to more serious heart conditions.

Regulatory and Industry Response

Despite these concerns, regulatory agencies like the U.S. Food and Drug Administration (FDA) continue to maintain that aspartame is safe when used as directed. In fact, aspartame is one of the most researched food additives in the world. The FDA disagrees with classifying it as a carcinogen, citing insufficient evidence. The World Health Organization takes a slightly more cautious stance, suggesting further studies are needed to confirm long-term health impacts.

A request for comment from Coca-Cola, the makers of Diet Coke, went unanswered, reported The Independent. However, the company has previously stated that their products are safe for general consumption except for people with phenylketonuria (PKU), a rare genetic disorder that makes processing aspartame difficult.

Rethink the “Diet” Label

While moderate consumption may still be safe for many people, these new findings suggest it’s time to rethink the assumption that diet sodas are inherently healthier. Artificial sweeteners, once seen as a guilt-free indulgence, may come with hidden costs—especially for heart and metabolic health.

In short, “diet” may not mean healthy—it might just mean different risks.