A new diet inspired by the eating habits of non-industrialized societies has shown remarkable potential to reduce the risk of chronic diseases such as obesity, diabetes, and heart disease.
Developed by an international team of researchers, this diet offers hope for combating the harmful effects of processed, low-fiber diets common in industrialized countries.
The diet, called the “NiMe” (Non-industrialized Microbiome Restore) diet, was tested in a controlled human study and produced significant health benefits in just three weeks.
Participants experienced weight loss, a 17% reduction in “bad” cholesterol (LDL), a 6% drop in blood sugar levels, and a 14% decrease in C-reactive protein, an indicator of inflammation and heart disease risk.
These improvements were linked to positive changes in the gut microbiome, the diverse community of bacteria that plays a critical role in digestion, immunity, and metabolism.
This groundbreaking study, led by Professor Jens Walter from University College Cork, was published in Cell. Prof. Walter, a leading expert in diet-microbiome interactions, explained that industrialization has dramatically altered the human gut microbiome, likely increasing the prevalence of chronic diseases.
The NiMe diet aims to reverse these changes by mimicking the traditional dietary patterns of rural communities.
The research builds on earlier work by Prof. Walter’s team in Papua New Guinea, where individuals were found to have a much richer gut microbiome compared to those in industrialized countries.
Their diets, high in fiber and whole foods, support beneficial bacteria while reducing harmful, pro-inflammatory species. Drawing inspiration from this, the NiMe diet incorporates key elements of non-industrialized eating habits:
- Plant-based focus, but not vegetarian: The diet primarily consists of vegetables, legumes, and other whole-plant foods, with one small serving of animal protein (such as salmon, chicken, or pork) per day.
- Excludes dairy, beef, and wheat: These foods are not part of the traditional diets in rural Papua New Guinea and were left out.
- Minimally processed foods: The diet avoids foods high in sugar and saturated fat.
- Rich in fiber: Each 1,000 calories of the diet contains 22 grams of fiber, surpassing current dietary recommendations.
In the study, participants followed the NiMe diet while also consuming Lactobacillus reuteri, a beneficial bacterium found in the gut microbiomes of rural Papua New Guineans but largely absent in industrialized populations.
The NiMe diet not only encouraged the persistence of L. reuteri in the gut but also repaired microbiome features damaged by industrialized diets. For example, it reduced levels of bacteria associated with inflammation and genes linked to gut mucus degradation, which are hallmarks of a less healthy microbiome.
Notably, the participants achieved these health improvements without reducing their calorie intake. This suggests that the diet’s composition, rather than calorie restriction, drove the benefits. Prof. Walter emphasized that “everybody knows diet influences health, but many underestimate the magnitude.”
The researchers believe this study has far-reaching implications. By targeting the gut microbiome, the NiMe diet could shape future dietary guidelines, inspire new food products, and even lead to therapies focused on microbiome health.
Prof. Paul Ross, Director of APC Microbiome Ireland, highlighted the potential to create therapeutic foods and ingredients based on these findings.
To make the diet accessible, Dr. Anissa Armet, a registered dietitian and co-developer of the NiMe diet, announced plans to share recipes online through social media and a free cookbook. “We want to make these recipes available to everyone so they can improve their health by feeding their gut microbiome,” she said.
In conclusion, the NiMe diet offers a promising approach to improving health and reducing chronic disease risks by focusing on whole, fiber-rich foods inspired by traditional eating habits.
Its potential to repair the gut microbiome and deliver substantial metabolic benefits could revolutionize how we approach diet and health in industrialized societies.
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The research findings can be found in Cell.
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