The intestinal health scientist follows the ancestral nime diet: 4 fiber -rich recipes

• Jens Walter seeks the intestinal health of people in industrialized and non -industrial countries.
• His team’s research suggests that people in non-industrial countries, such as Papua New Guinea, has better intestinal health.
• He shared fiber -rich recipes from “restoration of non -industrial microbiomas” or the Nime diet.

When Jens Walter looked at a documentary for the first time on Papua New Guinea Child, he could never have predicted that it 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 on plants, light on processed foods) is based on his research on what rural of Papua New Guinea eat, which, according to him, could help improve the intestinal health of People in the West.

Walter, microbiology teacher at University College Cork, Ireland, specializing in intestinal healthtold Business Insider that he had started studying Papua New Guinea in 2015, after having asked researchers from the country of shitty samples of non-industrial society. According to the International Fund for the Development of Agriculture,

By studying the poop, Walter wanted to understand if industrialization affected the type and the number of microbes in people’s guts. Research suggests a Intestinal microbiomeThe thousands of microorganisms that live in the digestive system, is linked to a range of health benefits, better digestion to a stronger immune system.

He noted that the intestinal microbiomas of Papua New Guinean Papua, – and, Ergo, Caca – were very different from those of people in industrialized Western countries.

During the following decade, Walter started to eat more vegetables, Fewer processed foodsAnd less meat.

He now follows the “restoration of non -industrial microbiome” or nime, diet that he and other researchers have designed for a study published earlier this year in the journal Cell.

The Nime diet is linked to a lower risk of chronic diseases

For three weeks, 30 healthy participants followed an “ancestral” diet comparable to what people eat in Papua New Guinea to see if their Western intestinal microbiomas could be restored in a pre-Inustriaazed State.

The study included meals based on plants, low in ultra-adjustment food, low in dairy and wheat products, and contained, on average, the double of the quantity of fibers that participants generally ate.

Basic foods in Papua New Guinea include Sagou, an starch extracts from the rods of palm plants, Karuka nuts rich in protein, sweet potatoes, cassava, bread fruit and coconut. However, the researchers created Nime to combine the principles of a Papua New Guinea diet with food accessible in the West.

The intestinal microbiomas of the participants were not restored in an entirely pre-industrial state, but the regime has improved their intestinal health. They had less Signs of risk of chronic disease Found in the intestine, including fewer microbes that cause inflammation, lower pH and better support of the mucous membrane, This can also cause inflammation if it is ventilated. They also had lower and increased cholesterol levels Insulin sensitivity.

The effects were similar to those observed in plant followers and Mediterranean regimeThe researchers wrote, suggesting that the abundance of whole foods and fibers in the three is linked to better overall health.

“I am the diet with a few exceptions,” he said. “But I sometimes cheat a little on the rule without dairy products, because I really like cheese.”

Here are four of the team’s recipes.

Haste breakfast

For this breakage of breakfast, the season of chopped Jerusalem artichokes, potatoes in redheads and onion with salt, black pepper and olive oil. Bake for 20 minutes.

Making this dish in advance and reheating it throughout the week could offer additional health benefits, the researchers said.

Reheat the starchy foodsIncluding potatoes, converts part of this resistant fiber starch, which can reduce blood sugar and was linked to the prevention of type two and obesity diabetes, previously reported Bi.

Salmon dinner

To prepare a healthy and healthy salmon dinner, the researchers suggested serving a net of salmon, cooked with maple syrup, soy sauce, chopped garlic and black pepper, with brown rice.

They associated them with Brussels germs and sweet potatoes roasted in olive oil, salt, black pepper and chopped garlic.

Salmon is a big Source of omega-3which has been linked to a reduced risk of heart disease and better joint health.

Rice pudding

For breakfast or dessert, researchers have developed a rice rice recipe. To do so, boil cooked brown rice, non -dairy milk (because the diet is low in dairy products), cinnamon, vanilla, raisins and honey until the mixture thickened. Remove the stove and incorporate nuts.

Different plant -based milks have Variation of nutritional advantagesBut the dietitists previously declared to Business Insider that it was better to choose an alternative to milk enriched with vitamins and minerals.

Quinoa Tabouleh

This taboo in quinoa is a large source of plant protein, said researchers. Although plant protein sources contain Less macronutrients than meatThey contain many more fibers, which is a key element of the Nime diet.

To do so, mix the cooked quinoa and cannellini beans with chopped cucumber, red pepper and green onions. Season with dried parsley, lemon juice, olive oil, salt and black pepper.