But the opposite is also true—as shown by new research out of Tanzania, the Netherlands and Germany. Some ways of eating—despite their enduring popularity—can seriously harm your health, potentially weakening your immune response, spiking inflammation and causing substantial weight gain. All in just two weeks.
Published in Nature Medicine, the study examined how a traditional African heritage diet (AHD), which is rich in plant-based, high-fiber and fermented foods, compared to a "Western-style" diet (WD) in terms of immune and metabolic health.
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Macros-wise, this breaks to about 55% carbohydrates, which are refined, 23% fats, mostly from fried foods, 16% protein, mostly from meat and eggs and very low fiber (less than 5%).
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What Happened After 14 Days of Eating a Western Diet
Participants' immune responses dropped by an average of 40%—meaning their bodies were less able to fight off infections like bacteria and yeast. Basically, their immune systems became much weaker.
Their inflammation levels increased by 20%
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These effects lingered well after the experiment was over
Perhaps most shocking of all? The fact that these changes persisted even four weeks after they returned to eating normally, suggesting long-lasting symptoms from just two weeks of Western dieting.
Conversely, the participants who switched from a Western diet to the heritage diet—which is high in fiber, plant-rich and full of fermented foods—experienced the opposite. More specifically, participants demonstrated:
Reduced inflammation and improved metabolic markersIncreased helpful gut-related metabolitesImproved levels of fatty acids like omega-3s and flavonoidsBetter-regulated immune response genesParticipants who added a traditional fermented drink to their diets also demonstrated less inflammation in the body and immune system overactivity, as well as better gut compounds linked to better immunity and heart health.
What Does This Mean for Me?
Fortunately, this study pinpoints exactly what to eat instead. Based on these findings, following a high-fiber, plant-rich diet with fermented foods can help calm inflammation, improve metabolic and gut health, and even strengthen your body's immune defenses—and do so in a very short time.
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Sources
Immune and metabolic effects of African heritage diets versus Western diets in men: a randomized controlled trial. Nature Medicine. Read More Details
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