This Country May Have the Best Anti-Inflammatory Diet

Forget diet trends—research says the secret to better health may lie in traditional eating habits. A new study published in the scientific journal Cell on January 23 suggests that eating a diet inspired by non-industrialized communities can have significant benefits for your metabolism and overall health.

While the researchers haven’t “invented” a new diet, they’ve identified some eating habits that can support better health outcomes, including weight loss. These findings could offer new insights into how adopting some of these traditional practices may help reduce your risk of chronic diseases like heart disease and diabetes as well as obesity. Read on to learn more.

What Did the Study Find?

The study, led by Jens Walter, Ph.D., from University College Cork in Ireland, tested a diet that mimics the traditional eating habits of rural, non-industrialized communities—specifically, the eating habits common in rural Papua New Guinea. Over three weeks, participants following this “NiMe” (Non-industrialised Microbiome Restore) diet experienced substantial health improvements, such as:

• Weight loss
• 17% decrease in bad cholesterol (LDL)
• 6% reduction in blood sugar
• 14% drop in C-reactive protein (CRP), a marker of inflammation linked to heart disease

These improvements were associated with changes in the gut microbiome, the community of trillions of bacteria in the digestive system. These bacteria are essential for metabolism, immune health, and digestion. The researchers found that this diet helped restore the microbiomes of participants to a healthier state, reducing the presence of pro-inflammatory bacteria and improving gut health.

“Industrialization has drastically impacted our gut microbiome, likely increasing the risk of chronic diseases,” Walter explained in a press release. “To counter this, we developed a diet that mimics traditional, non-industrialized dietary habits and is compatible with our understanding on diet-microbiome interactions.”

What’s in the NiMe Diet?

The NiMe diet is not a strict, one-size-fits-all eating plan but rather an outline of eating habits commonly seen in non-industrialized cultures. It focuses on plant-based foods with limited animal protein, excludes processed foods high in sugar and unhealthy fats and emphasizes fiber-rich foods. 

The diet is mostly made up of vegetables, legumes and whole-plant foods. One small serving of animal protein (such as salmon, chicken or pork) is included daily. It doesn’t contain dairy, beef or wheat, as these foods aren’t traditionally consumed by rural populations in Papua New Guinea. Additionally, the diet contains an average of 22 grams of fiber per 1,000 calories, which is much higher than typical Western diets.

“Everybody knows that diet influences health, but many underestimate the magnitude,” said Walter. Paul Ross, Ph.D., the director of APC Microbiome Ireland, added: “This study shows that we can target the gut microbiome through specific diets to improve health and reduce disease risk.”

How Do You Try the NiMe Diet?

Using inspiration from Papua New Guinea and the guidelines of the NiMe diet, researchers have developed recipes that can help curious cooks try the eating pattern for themselves. On both Facebook and Instagram, they’ve shared recipes for breakfast, lunch and dinner that you can test out on your own.

The recipes feature nutritious veggies like Jerusalem artichokes, carrots, bell peppers and more, plus plenty of delicious whole grains. And to help you find ways to opt for more plant-based protein, there are plenty of meatless recipes to peruse. You can try the Yellow Pea Soup for a cozy evening meal or start your day with a simple Millet Porridge.

We also have plenty of delicious, high-fiber vegetarian recipes for you to try your hand at—including our hearty Pumpkin & Black Bean Soup and our hands-off Slow-Cooker Curried Sweet Potato & Cauliflower with Coconut & Cashews.

The Bottom Line

A new study published in Cell found that adopting the eating habits of non-industrialized communities like those in Papua New Guinea can lower your chronic disease risk and improve overall health. These dietary habits include eating whole, plant-based foods, limiting animal protein, avoiding processed foods, and getting plenty of fiber. If you want to get a taste of this diet, the researchers have even suggested recipes that will help you do just that.