- Jens Walter explores the health of the bowel of people in industrialized and non -industrialized countries.
- His team’s research suggests that people in non -industrialized countries, such as Papua New Guinea, have better intestinal health.
- He separated high fiber recipes from “resetting of non-industrialized microbioma”, or NIME, diet.
When Jens Walter first looked at a Papua New Guinea as a child, he could never predict that he would arouse an obsession with the tropical island of the Pacific, which would not only shape his career, but what he eats.
But 15 years later, his diet (heavy in plants, light on processed foods) is based on his research on what new papua rural guinea eats, which he believes can help improve the health of people in the West.
Walter, a professor of microbiology at the University College Cork, Ireland, who specializes in Gut Health, told Business Insider that he first began studying Papua New Guinea in 2015, as he sought in the country for samples of non -industrial society samples. Most of the people (87%) in Papua New Guinea live in rural communities and rely on semi -subploreal agriculture, according to the International Fund for Agricultural Development.
The researchers created a diet based on what the new rural papua guinea eats. Marc Dosier/Getty Images
By studying the pit, Walter wanted to understand if industrialization affected the type and number of germs in the intestines of people. Research suggests a varied intestinal microbioma, the trillion of microorganisms that inhabit the digestive system, is associated with a variety of health benefits, from the best digestion to a stronger immune system.
He discovered that the gut microbiomas of Papua’s Guinanians, – and, Ergo, Poop – were very different from those of people in industrialized western countries.
In the next decade, Walter began to eat more vegetables, less processed foods and less meat.
He now follows “restoring non -industrialized microbioma,” or NIME, a diet he and other researchers designed for a study published earlier this year in Cell’s journal.
Nime diet is associated with a lower risk of chronic illness
For three weeks, 30 healthy participants attended a “ancestral” diet comparable to what people eat in Papua New Guinea to see if their western gut microbiomers could return to a pre-industry state.
The study included plants -based foods, low in ultra -processed foods, low in dairy and wheat products, and contain, on average, double the amount of fibers that participants usually eat.
The main foods in Papua New Guinea include sago, a starch extracted from palm plants, high protein carcasses, sweet potatoes, cassava, bread and coconut. However, researchers created NIME to combine the principles of a new papua diet Guineas with accessible foods in the West.
Dried sago, ready to be cooked or stored. Harry Allan Papndang/Getty Images
The intestinal microbiomas of the participants did not return to a completely pre-industrialized state, but the diet improved their intestinal health. They had fewer signs of the risk of chronic disease found in the intestine, including fewer germs that cause inflammation, a lower pH and better maintenance of mucus lining, which can also cause inflammation if broken. They also had lower cholesterol levels and increased insulin sensitivity.
The effects were similar to those seen in fans of plants -based dietary diet, researchers writes, suggesting that the abundance of Whole Foods and fiber in all three is associated with the best overall health.
“I follow the diet with very few exceptions,” he said. “But I sometimes cheat a little by the milk rule because I like cheese a lot.”
Here are four of the team recipes.
Hash
For this recipe hash breakfast, season chopped artichokes in Jerusalem, russet potatoes and salt onion, black pepper and olive oil. Bake in the oven for 20 minutes.
Making this dish ahead of time and renewing it throughout the week can provide additional health benefits, researchers said.
Heating of starch foods, including potatoes, converts some of those starch into resistant fibers, which can reduce blood sugar drops and has been associated with the prevention of type two diabetes and overweight, BI reported earlier.
Salmon
To make a healthy salmon dinner, the researchers suggested to serve a salmon fillet, baked with maple syrup, soy sauce, minced garlic and black pepper, with brown rice.
They paired these with Brussels cabbage and sweet potatoes baked in olive oil, salt, black pepper and minced garlic.
Salmon is an excellent source of Omega-3, which has been associated with a reduced risk of heart disease and better common health.
Pudding rice
For breakfast or dessert, researchers developed a rice pudding recipe. To make it, simmer cooked brown rice, non -milk milk (as the diet is low in dairy), cinnamon, vanilla, raisins and honey until the mixture is thickened. Remove the stove and mix in some nuts.
Different plant -based milks have different nutritional benefits, but dieticians have previously told Business Insider that it is best to choose an alternative of milk that is fortified with vitamins and minerals.
Quinoa tabbouleh
This Tabbouleh Quinoa is an excellent source of plant -based protein, researchers said. Although plant -based protein sources contain less macronutrient than meat, they contain much more fiber, which is a major part of the NIME diet.
To make it, combine the quinoa cooked beans and cinnamon with chopped cucumber, red pepper and green onions. Season with dried parsley, lemon juice, olive oil, salt and black pepper.