Diet high in fiber, fermented foods could keep inflammatory diseases at bay

Western Diet Increases Inflammation — Traditional African Diet May Protect Against Chronic Diseases

Chronic inflammation is a key factor behind many lifestyle-related diseases, such as heart disease and type 2 diabetes. Recent research highlights how a modern Western diet — high in processed foods and low in whole, plant-based foods — can contribute significantly to this inflammation. In contrast, experts recommend traditional, plant-rich diets to support immune function and promote metabolic health.

A study published in Nature Medicine shows that dietary changes can have rapid effects on both immune and metabolic systems. In Africa, urbanization and greater access to processed foods are causing many people to shift from traditional diets to more Western-style eating habits.

To understand the health effects of this shift, researchers from Radboud University Medical Center (Netherlands) and Kilimanjaro Christian Medical University College (Tanzania) conducted a randomized controlled trial involving 77 healthy young men (median age: 26) in the Kilimanjaro region of Northern Tanzania.

Study Design – 3 Groups:

• 23 rural participants, who typically followed a traditional diet, were given a Western-style diet for 2 weeks.

• 22 urban participants, who usually ate a Western-style diet, switched to a traditional African diet for 2 weeks.

• 22 participants who also ate a Western diet added Mbege (a traditional fermented banana and millet drink) for 1 week.

Blood samples were collected at the beginning of the study, after the intervention, and again 4 weeks later. The aim was to assess changes in immune function, inflammation markers in the blood, and metabolic processes.

Key Findings:

• Switching from a traditional African diet to a Western diet led to increased inflammation, weakened immune responses, and disruption in key metabolic pathways linked to chronic diseases — all within just 2 weeks.

• On the other hand, switching from a Western diet to a traditional diet or adding a fermented drink showed anti-inflammatory effects, including a reduction in inflammation markers and improved immune cell function.

• Some positive effects lasted even 4 weeks after the intervention ended, suggesting that short-term dietary changes may have long-term benefits.

What’s in the traditional African diet? The diet used in this study included:

• Black tea

• Green leafy vegetables

• Legumes

• Plantains

• Root vegetables like sweet potato, cassava, and taro

• Ancient grains such as millet and sorghum

These foods are high in fiber and rich in bioactive compounds like polyphenols, which help reduce inflammation, support the gut microbiome, and promote overall metabolic and immune health.

What makes the Western diet inflammatory? In contrast, the Western diet in this study included:

• Processed meats

• Pizza

• French fries

• Fried chicken

• Refined carbs like spaghetti, pancakes, and white bread

Western diets are typically high in refined sugars, saturated fats, and ultra-processed foods. These components promote inflammation and oxidative stress, disturb gut bacteria, and impair immune regulation, all of which increase the risk of chronic diseases.

Conclusion: Despite limitations — including a small sample size, short study duration, and a male-only participant group — the results are compelling. Even a brief change in diet had a measurable impact on inflammation and metabolic health. This supports the idea that returning to traditional, plant-rich diets — like those of African, Mediterranean, or Latin American cultures — can protect against inflammation and lower the risk of chronic lifestyle-related conditions.

Source

Can a traditional African diet help protect against inflammation?