• Jens Walter investigates the digestive system wellness among individuals from developed and undeveloped nations.
• His team’s findings indicate that individuals in non-industrialized nations such as Papua New Guinea exhibit superior gut health.
• He shared high-fiber recipes from the “NiMe” diet aimed at restoring the “non-industrialized microbiome.”

When Jens Walter initially saw a documentary sobre
Papua New Guinea
As a youngster, he could never have foreseen that this interest would ignite an all-consuming fascination with the tropical Pacific islands, influencing both his professional path and dietary preferences.

However, after 15 years, his dietary approach (rich in plant-based foods and low in processed items) stems from his investigation into the eating habits of rural inhabitants of Papua New Guinea. He thinks this regimen might aid in enhancing gut health.
people in the West
.

Walter, a professor of microbiology at University College Cork, Ireland, whose expertise lies in
gut health
explained to Business that he initially began researching Papua New Guinea back in 2015. This interest was sparked when he requested fecal samples from scientists working within the nation, focusing on the non-industrialized community. As per data from the International Fund for Agricultural Development, most individuals (87%) in Papua New Guinea reside in rural areas and depend on subsistence agriculture.

Through analyzing fecal matter, Walter aimed to determine if industrialization influenced the variety and quantity of gut microorganisms in individuals. Studies indicate microbial diversity changes.
gut microbiome
The vast multitude of microbes residing within the gastrointestinal tract is associated with various health advantages, including improved digestion and an enhanced immune response.

He discovered that the gut microbiomes of Papua New Guineans—and consequently their feces—differ significantly from those of individuals in industrialized Western nations.

Over the next ten years, Walter began consuming more greens.
fewer processed foods
, and less meat.

He now adheres to the “non-industrialized microbiome restoration” diet, known as NiMe, which he and fellow researchers developed for a study released earlier this year in the journal
Cell
.

The NiMe diet is associated with a reduced likelihood of developing long-term illnesses.

Over a period of three weeks, 30 healthy volunteers adopted a ‘Papua New Guinean-style’ diet, similar to those consumed locally, with the aim of investigating whether this would help reset their Westernized gut microbiomes to resemble a pre-industrial condition.

The research encompassed dishes that were predominantly plant-based, with minimal use of highly processed items, limited dairy and wheat goods, and provided roughly twice as much fiber compared to what the participants usually consumed.

In Papua New Guinea, staple foods consist of sago, which is derived from the pith found within palm tree trunks as a starchy component; protein-rich karuka nuts; sweet potatoes; cassava; breadfruit; and coconuts. Nevertheless, the experts developed NiMe to merge the tenets of a traditional Papuan dietary regimen with items readily available in Western cuisines.

The participants’ gut microbiomes didn’t return completely to a pre-industrialized state; however, their gut health improved with the new diet. They experienced reduced
signs of chronic disease risk
discovered within the intestines included a reduced presence of inflammatory microorganisms, a decreased pH level, and improved upkeep of the mucous lining—damage to which could lead to inflammation. Additionally, these subjects exhibited lowered cholesterol levels along with enhancements.
insulin sensitivity
.

The impacts were comparable to what was observed in adherents of plant-based diets.
Mediterranean diets
The researchers noted that the high content of whole foods and fiber in each of these diets may be associated with improved general well-being.

“I adhere strictly to the diet with minimal deviations,” he stated. “However, I occasionally bend the no-dairy rule, as I have a strong liking for cheese.”

Here are four recipes from the team.

Breakfast hash

For this breakfast hash recipe, seasoning diced Jerusalem artichokes, Russet potatoes, and onions with salt, black pepper, and olive oil is essential. Then bake them in the oven for about 20 minutes.

Preparing this meal in advance and warming it up over the week might offer additional health advantages, according to the researchers.

Reheating starchy foods
Including potatoes, this process transforms part of the starch into resistant fiber. This can help decrease blood sugar spikes and has been associated with preventing type 2 diabetes and obesity, as BI previously reported.

Salmon dinner

For a digestive-friendly salmon meal, the experts recommended preparing a salmon filet seasoned with maple syrup, soy sauce, chopped garlic, and black pepper, then baking it alongside some brown rice.

These were combined with Brussels sprouts and sweet potatoes that had been roasted in olive oil, seasoned with salt, black pepper, and crushed garlic.

Salmon is a great
source of omega-3
, which has been associated with a lower risk of heart disease and improved joint health.

Rice pudding

Whether as a morning meal or a sweet finish, the team crafted a rice pudding formula. Start by simmering pre-cooked brown rice with plant-based milk (since the regimen limits dairy intake) along with cinnamon, vanilla extract, raisins, and honey till it reaches a creamy consistency. Remove from heat then fold in chopped walnuts before serving.

Different plant-based milks have
varying nutritional benefits
, however, dietitians had earlier informed Business that it’s preferable to select a milk substitute that is enriched with vitamins and minerals.

Quinoa tabbouleh

The researchers noted that this quinoa tabbouleh serves as an excellent provider of plant-based protein. Even though protein from plants provides
lower amounts of macronutrients compared to meat
, they have significantly more fiber, which is an essential component of the NiMe diet.

To prepare this dish, mix together prepared quinoa and cannellini beans along with diced cucumber, red bell pepper, and green onions. Add flavor with dried parsley, lemon juice, olive oil, salt, and black pepper.

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