The Mediterranean diet has continuously shown benefits for overall health.

Researchers at the Tulane University School of Medicine in New Orleans recently discovered that the diet is linked to improved memory through balanced bacteria in the gut.

In the study, which was published in the journal Gut Microbe Reports, rats were fed a Mediterranean-style diet over a 14-week period. This included foods rich in olive oil, fish and fiber.

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Compared to those who ate a Western diet high in saturated fat, the rats that consumed the Mediterranean diet showed increases in four types of beneficial gut bacteria and decreases in five other types.

The rats were then tasked with maneuvering a series of mazes that tested their memory.

Those that were on the Mediterranean diet exhibited improved performance in the maze challenges.

The researchers deduced that individuals who follow the Mediterranean diet develop different gut bacteria patterns compared to those following a "typical Western diet," and that those gut changes were associated with learning and memory.

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"Our results suggest that there may be a relationship between diet-modulated microbiota, peripheral immune function and cognitive function," the research concluded. 

"Additional studies are needed to determine the causality between diet-modulated gut microbiota, immune function and cognitive function, and to explore additional brain mechanisms."

The Mediterranean diet group also demonstrated improved cognitive flexibility and working memory – and maintained lower levels of "bad" cholesterol.

Cory Mygrant, a California-based registered dietitian nutritionist at WellTheory, was not involved in the study but shared her reactions.

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"As a dietitian, I’m thrilled to see more evidence highlighting the Mediterranean diet's incredible power, not just for heart health but also for brain health," she told Fox News Digital.

"This study reinforces how the foods we choose can profoundly impact our gut microbiome and, in turn, our cognitive performance."

Gut health is considered "foundational to overall well-being," Mygrant noted, as it influences "everything from immunity to mental health."

"The Mediterranean diet is a fantastic option for supporting this vital system," she continued. "Rich in vibrant, flavorful foods, it can easily be woven into daily life with simple adjustments."

In an interview with Fox News Digital, study co-author Demetrius Maraganore, MD, a neurology professor at Tulane University, emphasized the difference in cognitive function and gut microbial compositions between the Mediterranean and Western diets.

The Western diet's reduced gut bacterial diversity and over-growth of bacterial species is similar to what is observed in Alzheimer's patients, he told Fox News Digital.

The expert noted that adhering to the Mediterranean diet may improve scholastic and work performance.

"The Mediterranean diet has been associated with a 50% lower risk of cognitive decline and dementia, and promotes higher global intelligence, memory function and executive function across the lifespan," he stated.

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To begin adopting a more Mediterranean-style diet, Mygrant suggested the following simple steps:

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"It’s about celebrating real, whole foods while keeping things flexible and enjoyable," she said.

Mygrant acknowledged that accessing fresh produce and Mediterranean staples can be challenging for some, but noted that the diet does not have to be "all or nothing."

"You can start by making small, affordable swaps — like using canned fish, frozen vegetables and whole grains — and gradually increase the focus on more plant-based foods," he suggested.

"The goal is to make nourishing choices more accessible, no matter your circumstances, while prioritizing the connection between food and well-being."

In future research, the Tulane team aims to develop novel therapies to prevent and treat Alzheimer's disease by harnessing nutrition and gut microbiome changes, according to Maraganore.

The New Year typically ushers in resolutions to adopt healthier lifestyles, which often means making better food choices.

This week, U.S. News & World Report revealed its annual list of the Best Diets Overall, chosen by a panel of medical and nutrition experts.

The experts all specialized in diabetes, heart health and weight loss.

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The diets were chosen for "nutritional completeness, health risks and benefits, long-term sustainability and evidence-based effectiveness," according to the report, as well as their capabilities to achieve specific goals.

"On the list of best diets, there are important commonalities," Tanya Freirich, a registered dietitian nutritionist in Charlotte, North Carolina, told Fox News. (Freirich was not involved in the study.)

"Each diet is evidence-based, includes a variety of foods from all the food groups, and focuses on increasing unprocessed foods with high nutrient density."

Below is the list of the diets topping the list for 2025.

The Mediterranean diet has long been linked to a long list of health benefits, including reduced risk of heart disease, type 2 diabetes, cancer, obesity and more.

Studies have found associations between the Mediterranean diet and increased longevity.

The diet is a plant-based nutrition plan that mimics the regional cuisines of the countries along the Mediterranean Sea, such as Italy and Greece. 

Primary foods in the diet include whole vegetables, whole grains, fruits, nuts, seeds, and herbs and spices, according to Mayo Clinic’s website. Olive oil is the primary source of added fat.

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Other foods — including fish, poultry and dairy — can be incorporated in moderation. 

The diet limits red meat, sweets, butter and sugary drinks.

The Mediterranean diet’s health benefits stem from limiting saturated fats, refined carbohydrates (including sugars) and sodium, as well as promoting healthy unsaturated fats, fiber and antioxidants, according to Cleveland Clinic’s website.

The DASH diet — the Dietary Approaches to Stop Hypertension diet — was designed by the U.S.-based National Heart, Lung and Blood Institute, part of the National Institutes of Health, to help lower blood pressure and promote overall health.

"This well-balanced diet puts an emphasis on increasing fruit and vegetable intake along with whole foods, something most of us fall short on," said Erin Palinski-Wade, a New Jersey-based registered dietitian and author of "2-Day Diabetes Diet."

"It is a well-balanced, evidence-based eating plan that can offer a variety of health benefits."

For those who want to add more plant-based foods to their diet without fully committing to a vegan or vegetarian lifestyle, the Flexitarian diet allows for occasional meat consumption, making it more accessible and sustainable for many individuals, Palinski-Wade said. 

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"This diet has been ranked as one of the easiest diets to follow, thanks to its flexibility and the absence of strict rules or restrictions," she told Fox News Digital. 

"Research also suggests that the Flexitarian diet may be more effective than traditional vegetarian or vegan diets at maintaining heart health."

The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet is a hybrid of the DASH diet and the Mediterranean diet. 

This diet is gaining in popularity, as it may help to benefit brain health and potentially reduce the risk of cognitive decline and neurodegenerative diseases like Alzheimer's, noted Palinski-Wade.

"As a flexible meal plan focused on maximizing overall intake of nutrient-dense foods, it may not only improve cognitive health, but could also reduce the risk of diseases such as type 2 diabetes, heart disease and certain cancers," she said.

Designed by Mayo Clinic, this 12-week diet program follows a food pyramid with an emphasis on fruits, vegetables and whole grains, most of which have low calorie density, according to U.S. News.

Members can sign up for a monthly or yearly plan to access meal plans, trackers and other tools to help with healthy eating habits.

Therapeutic Lifestyle Changes, also known as the TLC Diet, is a program designed to control hypercholesterolemia (high cholesterol).

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"The TLC diet is beneficial for heart health due to its focus on reducing saturated fats and cholesterol while emphasizing fiber-rich plant foods and whole grains, effectively managing cholesterol levels and supporting overall cardiovascular well-being," Michelle Routhenstein, a New York-based preventive cardiology dietitian at EntirelyNourished.com, previously told Fox News Digital.

This eating plan is tailored for women in midlife who are approaching or experiencing menopause. It is designed to alleviate the side effects of hormonal fluctuations and to prevent weight gain, according to US News.

The diet emphasizes whole foods like vegetables, fruits, whole grains, beans, lean proteins and soy products.

It limits simple carbohydrates, fatty foods, sugars, alcohol and caffeine.

The diet has "proven health benefits," the report states.

Designed by Dr. Andrew Weil, an integrative medicine doctor, this diet plan is designed to reduce and prevent inflammation.

The diet emphasizes unprocessed foods, including lean proteins, healthy fats and fruits and vegetables. 

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"It is a way of selecting and preparing anti-inflammatory foods based on scientific knowledge of how they can help your body maintain optimum health," said Dr. Weil’s website. 

"Along with influencing inflammation, this natural anti-inflammatory diet will provide steady energy and ample vitamins, minerals, essential fatty acids dietary fiber and protective phytonutrients."

This diet allows for the consumption of all foods, but calls for larger quantities of low-calorie, healthy meals to curb hunger. 

"This diet focuses on satiety and offers flexibility, making it easy to stick with," said Palinski-Wade. 

"The focus on adding high-volume foods, which are often rich in fiber, may promote a variety of health benefits, from weight loss to lower cholesterol levels and improved heart health."

The dietitian noted that the Volumetrics diet is also easy to follow, as it does not involve strict rules or restrictions and can be tailored to individual needs and preferences.

The Cleveland Clinic has launched its own diet app "designed to optimize wellness, weight loss and heart health," according to the report.

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The wellness tracker allows people to enter their food intake and activity.

Based on their answers to a questionnaire, each user is guided to enter either the HeartSmart (heart-friendly) or BodyGuard (overall well-being) program.

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"The goal is to help educate consumers on healthy eating and eating for health instead of just looking at weight loss for overall health," said Julia Zumpano, registered dietitian nutritionist at the Cleveland Clinic’s Center for Human Nutrition and one of the developers of the app, in the report.

When recommending diets for people, Freirich advises avoiding overly restrictive diets or diets that heavily depend on packaged foods. 

"All diets should be something you can maintain long-term for long-lasting success," she said.

"Most importantly, the best diet is the one that works best for your life, medical history and health goals. Discussing dietary changes with your doctor and a registered dietitian is a surefire way to find the best diet for you."

About one in three vegetarians or vegans admit to having meat "cheat meals" — while one in five vegetarians or vegans admit to craving meat at least once a month, a new survey reveals.

"With January's 'Veganuary' trend in full swing and New Year's resolutions to try a meat-free diet, The Linz Shop took a closer look at how common it is for Americans to stick with a plant-based lifestyle," Collin Czarnecki, researcher with The Linz Shop, which conducted the just-published survey, told Fox News Digital.

The Linz Shop is a family-owned business that sells premium meats, according to its website. The company is based in Indiana. 

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As shared in the "2024-25 Vegan & Vegetarian Meat Cravings" report, researchers found that staying committed to a plant-based diet "can be more challenging than it seems," Czarnecki said.

"Meat 'cheat meals' are more common than you might think," he also said.  

A total of 38% of the vegetarians and vegans surveyed – or more than one in three – admitted to having a cheat meal of meat, with a third saying they had eaten meat within the last six months. 

One in five stated they crave meat "every few months." 

Chicken, at 64%, was the most commonly craved meat by the vegetarian and vegan respondents.

Steak came in second at 40%, while general "beef" came in third at 36%, the survey found.

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In terms of specific dishes, fried chicken was the one offering that tempted vegetarians the most, with just under half of respondents saying they would break their diet to indulge in that dish. 

Burgers, at 41%, and barbecue, at 40%, were the second- and third-most tempting meat dishes.

"Whether it is cravings triggered by nostalgia for a favorite meal, or simply the aroma of meat, staying meat-free isn't always easy," Czarnecki told Fox News Digital.

The smell of cooking meat was the most commonly cited reason that vegetarians and vegans craved meat, the survey said.

More than half – or 54% – of the respondents listed that as why they were tempted to break their diets. 

Coming in second place was "nostalgia," with 47% of respondents acknowledging that. 

Peer pressure also played a role, with 33% of respondents saying that being around others who are eating meat makes them crave it. 

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The ages of those surveyed range from 18 to 84 — 

Despite the relatively common practice of temporarily cheating on veganism or vegetarianism, many people who do so do not tell others, Czarnecki said.

"Interestingly, one in three admit they keep their meat indulgences under wraps, choosing not to reveal to family or friends that they've eaten meat," Czarnecki said.

The nature of trends such as "Veganuary" means they're unlikely to truly hold, Lauren Manaker, a Charleston, South Carolina-based registered dietitian, told Fox News Digital.

These "all-or-nothing approaches," she said, "rarely lead to lasting habit changes from what I observe." 

She added, "While these efforts can inspire temporary awareness or positive changes, long-term success tends to come from gradual shifts and sustainable habits rather than extreme, short-term challenges. Small, achievable steps can often have a greater impact and are easier to stick with over time."

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In any diet, not just vegetarianism, so-called "cheat meals" need to be handled with a certain mindset, Manaker said. 

Rather than viewing a "cheat meal" as a negative, "it's more beneficial to take a balanced approach that allows for the inclusion of favorite foods in moderation while focusing on an overall pattern of eating nutrient-dense foods that are low in saturated fat and added sugars," she said.

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This "more holistic view" toward "cheat foods" can actually help people stick with their dietary goals, she said. 

"For example, a small cookie can be a part of a balanced meal without being considered 'cheating,'" she said.  

Manaker continued, "Having a cookie along with a bowl of fresh fruit and a serving of yogurt can create a satisfying and well-rounded snack that provides both enjoyment and nutrition. Ten cookies in one sitting? Well, that's a different story," she added. 

Regardless of a person's diet, "animal-based foods can also play a valuable role in a balanced diet when consumed thoughtfully," she said. 

"Striving for moderation and balance in meal choices allows for greater flexibility while still promoting long-term health and well-being," Manaker said.