When we think of diets, the Mediterranean diet often takes centre stage—but a new wave of wellness is emerging from the North. The Nordic Diet is more than just a culinary trend. It is a scientifically backed approach to reducing inflammation and optimising digestive health. Professor Dr Giovanni Leonetti, a gastroenterologist at Cornerstone Clinic, Dubai Marina, breaks down how shifting toward berries, root vegetables, and fatty fish can transform your gut microbiome.
The Nordic diet, inspired by traditional eating habits in Denmark, Sweden, Norway, Finland, and Iceland, emphasises locally sourced, seasonal foods and sustainability. It is similar to the Mediterranean diet but adapted to colder climates, incorporating foods that thrive in northern Europe. The diet encourages mindful eating and environmental sustainability while providing a nutritionally balanced approach.
The Nordic diet offers multiple health benefits, including weight management, improved heart health, reduced inflammation, and better metabolic outcomes, while emphasising whole, sustainably sourced foods, such as:
Mediterranean Diet: Emphasises olive oil, vegetables, fruits, whole grains, legumes, nuts, seeds, moderate fish, and limited red meat. Wine, especially red, is often consumed in moderation. The Mediterranean diet provides a high intake of monounsaturated fats from olive oil and nuts and is abundant in polyphenols and antioxidants from olive oil, tomatoes, red wine, and herbs. Meals are generally long, social, and enjoyed with family or friends, reflecting the “Mediterranean lifestyle” of communal eating and low-stress patterns.
Nordic Diet: Focuses on canola (rapeseed) oil, root vegetables, cabbage, berries like lingonberries and bilberries, oats, rye, barley, legumes, fatty fish (salmon, herring, mackerel), and modest amounts of meat and dairy. The diet is linked to a modern, minimalist approach emphasising seasonal, locally sourced foods, often associated with increased physical activity and an outdoor lifestyle in Nordic countries. The Nordic diet also emphasises polyunsaturated fats, particularly omega-3 fatty acids from fatty fish and alpha-linolenic acid from canola oil, walnuts, and flaxseeds.
Omega-3 fatty acids are vital for cardiovascular, brain, eye, and inflammatory health, and a diet rich in both EPA/DHA (eicosapentaenoic acid and docosahexaenoic acid) from fish or algae and ALA (alpha-linolenic acid )from plant sources helps ensure adequate intake and long-term well-being.
