PREDIMED-style adherence score
The validated 14-point Mediterranean adherence questionnaire, calculated automatically from your logs.
- Daily score 0 to 14
- Weekly trend
- Per-component breakdown
Mediterranean for the gut
The most evidence-based gut-friendly diet.
The Mediterranean diet boosts microbiome diversity, lowers gut inflammation and is the only diet pattern with long-term cardiovascular evidence too. A Gut Day tracks your adherence and your gut's response.
Why Mediterranean for the gut?
Multiple large studies (PREDIMED, MIND, several IBD cohorts) link a Mediterranean eating pattern to higher microbial diversity, lower inflammatory markers and reduced flare rates in IBD. It is also one of the few diets that is both gut-friendly and sustainable long-term - because it is built around what real people in Greece, Spain and Italy actually eat.
What the app tracks
Adherence score
Daily 0 to 14 score (PREDIMED-style) based on olive oil, vegetables, fish, legumes, whole grains and red wine.
Anti-inflammatory ratio
Omega-3 vs omega-6 balance, polyphenol-rich foods, fibre - all summed daily.
Gut response
Adherence vs symptoms over time. Most users see improvement within 4 weeks.
How A Gut Day helps
Built for this exact problem
Olive oil tracker
Olive oil is the cornerstone. Log tablespoons; the app tracks daily and weekly intake.
- Extra-virgin recognition
- Daily target
- Reminders
Fish and legume reminders
Two portions of fatty fish and three portions of legumes weekly is the target. Gentle reminders, not nags.
- Weekly target tracking
- Recipe suggestions
- Cost-aware swaps
Polyphenol spotlight
Berries, dark chocolate, herbs, olives, red wine - tracked separately for their gut benefit.
- Polyphenol score
- Microbiome impact
- Daily diversity goal
How A Gut Day helps you live Mediterranean
- 1
Log meals as usual
The app calculates your Mediterranean adherence in the background.
- 2
Watch your weekly score climb
Most people start at 4 to 6 out of 14. Within a month they can hit 9 to 11 with small swaps.
- 3
Track gut response
After 3 to 4 weeks the app shows whether your symptoms improved with adherence.
- 4
Sustain it
No reintroduction phase, no elimination. Just gradual swaps that stick.
Why diversity beats restriction for most people
Restrictive diets (low-FODMAP, elimination, carnivore) starve beneficial gut bacteria over time. Mediterranean does the opposite: 30+ different plant species per week is the loose target, because microbial diversity scales with plant diversity in the diet.
The app counts your unique plant species each week. Most users hit 12 to 15. Getting to 30 is the gentle, achievable goal.
The IBD evidence is the strongest case for Mediterranean
For inflammatory bowel disease, multiple cohort studies show Mediterranean adherence correlates with fewer flares, lower CRP and longer remission. It is now recommended by ECCO (European Crohn's and Colitis Organisation) as the default sustainable diet.
The app's adherence score plus your symptom timeline gives you and your gastroenterologist a clear longitudinal picture.
Frequently asked questions
- Is Mediterranean compatible with low-FODMAP?
- Mostly yes, with adjustments (less garlic, watch the legume portions). The app can run both scoring systems in parallel.
- Do I have to drink red wine?
- No. Wine is one of 14 components in the score; you can hit 12 out of 14 without it. Polyphenols are also in berries, tea and dark chocolate.
- Is it expensive?
- Olive oil and fish add up. The app's cost-aware swaps suggest cheaper but equally effective alternatives (canned sardines, frozen fish, bulk legumes).
- How fast will my gut respond?
- Microbiome diversity shifts within 1 to 2 weeks. Symptom changes typically appear within 4 weeks. IBD remission effects can take 8 to 12 weeks.
- Is it suitable for IBS?
- Yes, but pay attention to garlic, onion and large legume portions if you are FODMAP-sensitive. The app flags those automatically.
Eat the most evidence-based gut diet
Free Mediterranean adherence tracking, polyphenol score and gut-response insights.
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