Traditional Diet Could Be the Medicine to Reducing Inflammation and Health Diseases

In a world increasingly dominated by ultra-processed Diet, emerging research is reminding us of something our ancestors likely knew well food is medicine. A recent study published in Nature Medicine sheds light on the profound and rapid impact our diet choices can have on immune function, inflammation, and long-term health.

The Study at a Glance

Conducted by researchers from Radboud University Medical Centre and Kilimanjaro Christian Medical University College, this study focused on young men from the Kilimanjaro region in Northern Tanzania. Participants were split into three groups to compare the effects of a traditional African diet and a modern Western-style diet on inflammation and metabolic health.

• One group switched from their traditional Kilimanjaro diet to a Western-style diet for two weeks.

• A second group transitioned from a Western-style diet to a traditional African diet.

• A third group, also on a Western diet, consumed Mbege — a traditional fermented drink made from bananas and millet — for one week.

The findings were clear: just two weeks of eating a Western diet increased markers of inflammation and weakened immune response. Conversely, switching to a traditional, plant-based diet or incorporating fermented foods led to notable anti-inflammatory effects.

What Makes the Traditional African Diet So Powerful?

The traditional African diet followed by the rural participants was rich in:

• Green leafy vegetables

• Legumes

• Root vegetables like cassava and sweet potatoes

• Plantains

• Ancient grains such as millet and sorghum

• Black tea

These foods are naturally high in dietary fibre and bioactive compounds such as polyphenols, which support a healthy gut microbiome and promote anti-inflammatory processes in the body. The high-fibre content helps nurture beneficial gut bacteria, which in turn generate metabolites that regulate immune and metabolic functions.

Fermented Foods: A Microbial Boost

One particularly interesting aspect of the study was the inclusion of Mbege, a traditional fermented banana beverage. Even after just a week of consumption, participants who drank Mbege experienced improved immune markers. This is likely due to the presence of beneficial microbes and plant compounds like flavonoids, which help modulate inflammation and enhance vascular and immune health.

According to Dr. Thomas M. Holland from the RUSH Institute for Healthy Ageing, fermented foods play a critical role in enriching the gut microbiome — something that Western diets, with their lack of microbial diversity, fail to support.

Traditional Diet Could Be the Medicine to a Reducing Illness

What’s Wrong with the Western Diet?

The Western diet adopted in the study consisted of:

• Processed meats

• Pizza

• Fried chicken and French fries

• Pancakes and white bread

• Refined carbohydrates like spaghetti

These foods are typically low in fibre and antioxidants and high in refined sugars, unhealthy fats, and additives that can trigger inflammation. Dr. Holland explains that these diets promote oxidative stress, disrupt gut microbiota, and negatively affect immune regulation.

In the study, participants who switched to the Western diet showed a rise in inflammatory proteins in the blood, altered gene expression, and reduced ability of immune cells to respond to threats.

A Wake-Up Call for Urbanized Diets

Urbanisation in Africa and globally is leading more people to shift from traditional eating patterns to convenient, processed Western-style meals. But as this study shows, even a short period on a Western diet can have measurable health consequences.

Meanwhile, incorporating traditional diets, be it African, Mediterranean, or Latin American, may offer a powerful shield against modern-day diseases like type 2 diabetes, cardiovascular issues, and obesity-related inflammation.

Dr. Quirijn de Mast, lead author of the study, emphasised that traditional African diets are just as insightful and beneficial as better-known diets like the Mediterranean or Japanese. He believes preserving traditional dietary practices is not only culturally significant but also crucial for public health.

This study reinforces a compelling message: food can either inflame or heal. Diets rich in plants, whole foods, and fermented ingredients can dramatically improve immune and metabolic health in a matter of weeks.

In contrast, diets heavy in processed and refined foods push the body into a chronic inflammatory state, laying the groundwork for a host of lifestyle-related diseases.

The solution may be simpler — and more traditional — than we think.