Conventional Diet Reverses Gut Damage, Lowers Disease risk: Study
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A groundbreaking international study from the University of Alberta reveals that a diet mimicking customary, non-industrialized eating habits can effectively reverse damage to the human gut and improve overall health. The study, focusing on restoring beneficial gut bacteria, offers a promising dietary intervention to mitigate risks associated with industrialized diets. Researchers developed the Non-Industrialized Microbiome Restore (NiMe™) diet, drawing inspiration from dietary patterns of non-industrialized populations, including indigenous communities in rural Papua New Guinea, to combat the detrimental effects of refined foods and antibiotics.
The research underscores the harmful impact of industrialized diets, frequently enough characterized by processed foods and antibiotic use, which can deplete the gut microbiome of essential microbes crucial for good health. Anissa Armet, who co-led the study while earning a PhD in nutrition and metabolism from the Faculty of Agricultural, Life & Environmental Sciences (ALES), emphasized the significance of the findings. “we’ve been able to come up with a dietary intervention that makes notable improvements to the gut microbiome and lessens the risk of diabetes and heart disease,”
Armet stated.
Industrialized diets, high in processed foods and low in fiber, fail to provide the gut microbiome with necessary nutritional support, predisposing individuals to chronic diseases. The study specifically aimed to re-establish *Limosilactobacillus reuteri*, a beneficial bacterium, within the industrialized gut. This bacterium plays a vital role in maintaining gut health and overall well-being.
Jens Walter, a principal investigator on the study, professor at University College Cork, and adjunct professor in ALES, highlighted the importance of dietary diversity. “Our previous research has shown that they have a much more diverse microbiome, enriched in bacteria that thrive from dietary fibre, and with lower levels of pro-inflammatory bacteria linked to the western diet,”
Walter noted, referencing previous findings on non-industrialized populations. This dietary diversity is key to a healthy gut.
The NiMe diet comprises fiber-rich foods such as beans, sweet potatoes, rice, cucumbers, cabbage, peas, and onions, all promoting the growth of *L.reuteri* in the gut. The diet also includes a small daily portion of chicken, salmon, or pork, while excluding wheat, dairy, and beef. This carefully curated selection of foods aims to provide the optimal environment for beneficial bacteria to thrive.
To assess the diet’s impact, 30 healthy Canadian adults participated in a randomized controlled trial at the U of A’s Human Nutrition Research Unit. Over three weeks,participants adhered to the NiMe diet,and the results were compelling. The study revealed that the NiMe diet effectively repaired aspects of the gut microbiome crucial in disease advancement, including a reduction in pro-inflammatory bacteria. Inflammation is a key driver of many chronic diseases, making this reduction significant.
After just three weeks, participants experienced an average reduction of 17 percent in “bad” cholesterol levels and nearly 7 percent in blood sugar levels. Levels of C-reactive protein, a marker for inflammation and heart disease, also decreased by 14 percent. These improvements highlight the rapid and significant impact of the NiMe diet on key health indicators.
Interestingly,participants also experienced beneficial weight loss,even without consuming fewer calories on the NiMe diet. this suggests that the NiMe diet may influence metabolism and body composition in addition to its effects on the gut microbiome.
Armet emphasized the potential long-term benefits of these changes. “Together, these changes would likely reduce the risk of heart disease and diabetes, which have now become epidemics in developed countries like Canada,”
she said, adding that future research could explore the diet’s potential benefits for individuals already living with chronic diseases such as diabetes. This opens up exciting possibilities for using the NiMe diet as a therapeutic intervention.
The researchers have made recipes from the NiMe diet accessible through various online platforms, including Instagram, Facebook, linkedin, and a free online cookbook. The diet, characterized by a high intake of vegetables, legumes, and fruit, with limited amounts of animal protein and highly processed foods, “offers a practical roadmap for improving gut health,”
according to Walter. This accessibility makes it easier for individuals to adopt the NiMe diet and experience its benefits.
Walter concluded with a thought-provoking statement: “This study shows that we should always consider that we are eating for two: our body and its community of microbes.It can have a profound effect on our health.”
This highlights the importance of considering the gut microbiome when making dietary choices.
Other U of A collaborators on the study included co-lead author Fuyong Li, co-principal investigator Carla Prado, and Catherine field from ALES, Liang Li and Russ Greiner from the Faculty of Science, and Jeffrey Bakal, Laurie Mereu, and Andrea Haqq from the Faculty of Medicine & Dentistry.
The Weston family Microbiome Initiative provided funding for the study. Prado, Field, and Haqq are members of the Women and Children’s Health Research Institute.
Gut Health revolution: Can a Customary Diet Reverse Modern Diseases?
“The human gut microbiome is not just a collection of bacteria; it’s a complex ecosystem crucial to our overall health and well-being, often overlooked in modern medicine.” Dr. Evelyn Reed,a leading gastroenterologist and microbiome researcher,makes this bold statement as we delve into the groundbreaking findings of a recent University of Alberta study.
World-Today-News: Dr. Reed, the study highlights the potential of a “conventional” diet, the NiMe diet, in reversing gut damage and reducing the risk of chronic diseases. What exactly makes this diet so effective?
Dr. Reed: That’s a fantastic question! The NiMe diet’s success stems from it’s focus on mimicking the dietary patterns of non-industrialized populations.These diets are typically rich in diverse plant-based foods, packed with fiber and a wide array of beneficial nutrients. This dietary diversity is key to cultivating a flourishing gut microbiome. industrialized diets, conversely, are frequently enough low in fiber and high in processed foods, creating an environment where harmful bacteria and inflammation can thrive. The NiMe diet actively counteracts this imbalance.It provides the essential prebiotics—nutrients that feed beneficial bacteria like Limosilactobacillus reuteri—needed to restore the gut’s natural microbial balance.
World-Today-News: The study specifically mentions Limosilactobacillus reuteri. What role does it play in gut health, and how does the NiMe diet promote its growth?
dr. Reed: Limosilactobacillus reuteri is a vital probiotic bacterium that contributes significantly to gut health. It helps maintain a healthy gut barrier, reducing inflammation and preventing the leakage of harmful substances into the bloodstream. Moreover, research suggests it plays a role in regulating the immune system and even influencing our mood. The NiMe diet aids L. reuteri growth through its abundance of:
Fiber-rich foods: Such as beans, sweet potatoes, and various vegetables provide the essential nutrients this beneficial bacteria needs to flourish.
Limited processed foods and antibiotics: These factors are usually detrimental to gut microbiome diversity and the survival of beneficial bacteria.
By providing a nurturing environment, the nime diet allows L. reuteri and other beneficial microbes to thrive, improving overall gut health.
World-Today-News: The study shows impressive results in just three weeks—lower cholesterol, blood sugar, and inflammation markers. Can we reasonably expect such quick improvements in everyone?
Dr.Reed: While the study showed remarkably quick improvements in participants, it’s crucial to understand that individual responses can vary depending on several factors, like existing gut health, overall lifestyle, and even genetic factors. However, the study strongly suggests that a diet rich in diverse, minimally processed plant-based foods, and appropriate levels of lean protein, can yield significant improvements in many people. the speed of advancement might vary, but the principle stands—consistent nutritional support for the gut microbiome can lead to substantial health improvements over time.
World-Today-News: Beyond the specific benefits mentioned, are there other broader implications of this study for our understanding of diet and long-term health?
Dr. Reed: Absolutely! This study highlights the profound connection between our diet, gut microbiota, and the prevention of chronic diseases. We’re moving beyond considering individual nutrients in isolation to understanding the complex interplay of our dietary choices and our gut ecosystem. The NiMe diet provides a practical example demonstrating how focusing on the overall balance of the gut microbiome can effectively support metabolic health, cardiovascular health, and possibly even mental well-being.
world-Today-News: The researchers made the NiMe diet recipes widely available.What practical steps can people take to incorporate these principles into their own diets?
Dr.Reed: Making gradual shifts toward more plant-based foods, especially fruits, vegetables, legumes, and whole grains, is a fantastic start. Limit processed foods, sugary drinks and prioritize minimally processed foods, including lean protein sources such as chicken, salmon, or pork (in moderation, as advised in the NiMe diet). One could begin incorporating just one new NiMe-inspired meal a day. The key is gradual and consistent change, focusing on increasing the overall diversity of your dietary intake.
World-Today-News: Dr. Reed, thank you for sharing your invaluable insights. This is critical information for promoting a healthier future.
Dr. Reed: My pleasure. I hope this sheds light on the transformative potential of dietary interventions focused on optimizing gut health. This research underscores the vital role we play in nurturing the intricate ecosystem within us, which ultimately impacts every facet of our well-being. I encourage everyone to explore the NiMe diet and share their experiences. Let’s start a conversation – share your thoughts and questions in the comments below!
