Gut Health Scientist Eats ‘Ancestral’ NiMe Diet: 4 High-Fiber Recipes

• Jens Walter researches the gut health of people in industrialized and non-industrialized countries.
• His team’s research suggests people in non-industrialized countries, like Papua New Guinea, have better gut health.
• He shared high-fiber recipes from the “non-industrialized microbiome restore,” or NiMe, diet.

When Jens Walter first watched a documentary about Papua New Guinea as a child, he could never have predicted it would spark an obsession with the tropical Pacific island, 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 into what rural Papua New Guineans eat, which he believes could help improve the gut health of people in the West.

Walter, a professor of microbiology at University College Cork, Ireland, who specializes in gut health, told Business Insider that he first started studying Papua New Guinea in 2015, after he asked researchers in the country for poop samples the non-industrialized society. The majority of people (87%) in Papua New Guinea live in rural communities and rely on semi-subsistence farming, according to the International Fund for Agricultural Development.

By studying the poop, Walter wanted to understand whether industrialization affected the type and number of microbes in people’s guts. Research suggests a diverse gut microbiome, the trillions of microorganisms that inhabit the digestive system, is linked to a range of health benefits, from better digestion to a stronger immune system.

He found that Papua New Guineans’ gut microbiomes, — and, ergo, poop — were very different from those of people in industrialized, Western countries.

In the following decade, Walter started eating more vegetables, fewer processed foods, and less meat.

He now follows the “non-industrialized microbiome restore,” or NiMe, diet which he and other researchers devised 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 gut microbiomes could be restored to a pre-industrliazed state.

The study included meals that were plant-based, low in ultra-processed foods, low in dairy and wheat products, and contained, on average, double the amount of fiber the participants typically ate.

Staple foods in Papua New Guinea include sago, a starch extracted from the stems of palm plants, high-protein karuka nuts, sweet potatoes, cassava, breadfruit, and coconuts. However, the researchers created NiMe to combine the principles of a Papua New Guinean diet with foods accessible in the West.

The participants’ gut microbiomes weren’t restored to a fully pre-industrialized state, but the diet did improve their gut health. They had fewer signs of chronic disease risk found in the gut, including fewer microbes that cause inflammation, a lower pH, and better maintenance of the mucus lining, which can also cause inflammation if broken down. They also had lower cholesterol levels and increased insulin sensitivity.

The effects were similar to those seen in followers of plant-based and Mediterranean diets, the researchers wrote, suggesting that the abundance of whole foods and fiber in all three is linked to better overall health.

“I follow the diet with very few exceptions,” he said. “But I sometimes cheat a little bit on the no dairy rule, because I like cheese a lot.”

Here are four of the team’s recipes.

Breakfast hash

For this breakfast hash recipe, season chopped Jerusalem artichokes, russet potatoes, and onion with salt, black pepper, and olive oil. Bake in the oven for 20 minutes.

Making this dish ahead of time and reheating it throughout the week could provide extra health benefits, the researchers said.

Reheating starchy foods, including potatoes, converts some of that starch into resistant fiber, which can reduce blood sugar spikes and has been linked to the prevention of type two diabetes and obesity, BI previously reported.

Salmon dinner

To make a gut-healthy salmon dinner, the researchers suggested serving a salmon fillet, baked with maple syrup, soy sauce, minced garlic, and black pepper, with brown rice.

They paired these with Brussels sprouts and sweet potatoes roasted in olive oil, salt, black pepper, and minced garlic.

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

Rice pudding

For breakfast or dessert, the researchers developed a rice pudding recipe. To make it, boil cooked brown rice, non-dairy milk (as the diet is low in dairy), cinnamon, vanilla, raisins, and honey until the mixture has thickened. Take off the stove and stir in some walnuts.

Different plant-based milks have varying nutritional benefits, but dietitians have previously told Business Insider that it’s best to choose a milk alternative that is fortified with vitamins and minerals.

Quinoa tabbouleh

This quinoa tabbouleh is a great source of plant-based protein, the researchers said. Although plant-based sources of protein contain less of the macronutrient than meat, they contain much more fiber, which is a key part of the NiMe diet.

To make it, combine cooked quinoa and cannellini beans with chopped cucumber, red bell pepper, and green onions. Season with dried parsley, lemon juice, olive oil, salt, and black pepper.