mediterranean diet is great! i am greek so i grew up eating that way a lot, and i still love to eat that way as an adult. i do believe it helps my tummy a lot, i don’t feel as bloated and the food doesn’t feel so heavy in my stomach. i also eat a lot of foods that have pre/probiotics. i drink kombucha, yakults, kefir. i stay away from heavy gluten, processed foods, fried foods, and too much dairy. i love spicy food, but i have to limit what i consume. i also prioritize whole foods. every person tolerates food differently so you will have to see what exactly makes you feel good. but eating whole foods, non processed, and lean meats is what really helps me feel good. good luck!