How quickly can diet change us
In Tanzania, researchers conducted a simple yet highly expressive study. They included 77 healthy men from different environments – some lived in cities, others in rural areas. The aim of the study was to see how quickly the body reacts when a person switches diets: from natural, local food to a Western diet, and vice versa.
The Western diet, in simple terms, means a lot of processed food – factory-prepared meals full of white sugar, refined oils, artificial additives, saturated fats, and salt. The body does not recognize such food as natural. In this study, participants showed an increase in inflammatory markers in the blood, weakened immune response, and more signs associated with the development of chronic diseases – including type 2 diabetes, cardiovascular diseases, and even autoimmune problems – after just two weeks of such a diet.
On the other hand, those who returned from the modern way of eating to the traditional African diet – consisting of unprocessed foods, legumes, fermented drinks, natural vegetables, and fibers – noticed remarkable changes: inflammation in the body began to subside, digestion improved, energy increased, and the immune system became more lively.
And what's most interesting: the effects lasted for several weeks after the study ended.
Fermented banana drink as a natural remedy
One of the groups in the study drank fermented banana drink every day. This is a traditional fermented beverage, similar to our home-made sauerkraut or kefir. Fermentation means that microorganisms (e.g., lactic acid bacteria) convert natural sugars into acids, creating an environment that is beneficial for our intestines. Fermented drinks have been present in almost all traditional cultures for centuries – in our culture as sour milk, sourdough bread, sauerkraut, or apple cider vinegar, and in Africa from fruits, grains, and roots.
Scientifically proven, fermented food regulates the gut flora, increases the number of good bacteria in the gut, and reduces inflammatory responses in the body. A study from 2021, published in the journal Cell, showed that regular consumption of fermented foods significantly reduced inflammatory proteins in the blood, such as interleukin-6, tumor necrosis factor (TNF), and C-reactive protein (CRP), within six weeks.
What really causes chronic inflammation?
It may sound like inflammation is something unavoidable. But it's not. Chronic inflammation is not the same as twisting an ankle or a bee sting. That's acute inflammation, a natural part of the body's defense system.
Chronic inflammation is a silent danger – slowly destroying cells, tissues, and organs, often without obvious symptoms. Over the years, it leads to heart diseases, cancer, dementia, diabetes, arthritis, and much more.
The Western diet plays a major role here. A diet full of added sugars, trans fats, preservatives, colorings, and artificial sweeteners causes the body to become constantly irritated. The immune system perceives particles it cannot break down as enemies and triggers defensive reactions – inflammation.
According to the World Health Organization (WHO), lifestyle-related diseases – including those stemming from chronic inflammation – are currently responsible for 71% of all deaths worldwide. In Europe, nearly 40% of people are believed to have increased levels of inflammatory markers, which can predict future health problems.
Why does the African traditional diet work?
In many African communities, people have eaten simple, rich in fiber, antioxidants, natural probiotics, and plant proteins for centuries. Some of the most common foods include:
- legumes (such as beans, chickpeas, peas),
- grains like millet, sorghum, and corn,
- fermented products (e.g., ugali, injera, kenkey - known as African traditional dishes),
- fresh local vegetables and fruits,
- natural fats (such as red palm oil, rich in vitamin E and carotenoids).
There are no artificial additives, refined carbohydrates, or trans fats in all of this.
Traditional diet promotes balance in the body. When you eat a meal that the body immediately recognizes because it is made up of natural ingredients, it does not perceive it as an intruder – so there is no need for an inflammatory reaction. The immune system can rest and only act when necessary.
What does science say?
Over the years, numerous studies have proven the healing effects of traditional dietary patterns. The Mediterranean diet, well-known also in our regions, is one of the most studied – it can reduce the risk of heart diseases by up to 30% if followed for several years. The same goes for the Japanese diet, based on fish, rice, vegetables, and fermented products. Now there is also evidence that the African traditional diet is equally powerful.
The study in Tanzania is the first comprehensive study to demonstrate that measurable differences in the immune system, metabolism, and inflammation occur within a few days of changing the diet. In other words – what you eat can turn you towards illness in a week or lead you towards health.
How can you implement this?
Changing your diet does not mean you have to become an ascetic overnight. It's about returning to simplicity. If you want to reduce inflammation in your body, strengthen your immune system, and maybe shed a few pounds, consider the following steps:
- Try whole grains or homemade sourdough bread instead of white bread.
- Include legumes in your diet – at least three times a week.
- Eat fermented foods every day – sauerkraut, kefir, yogurt, miso soup, or homemade apple cider vinegar.
- Eliminate artificial snacks and sweetened beverages – replace them with nuts, dried fruits, or natural drinks.
- Use cold-pressed oils, such as olive or flaxseed.
And one more tip: eat slowly, gratefully, and peacefully. Even this has healing effects that cannot be packaged into any pill.
Finally, let us remind you – you do not have to live in Tanzania to enjoy the benefits of their diet. Everything you need can also be found in your local fields, gardens, and markets. We just need to turn towards the earth, ancient wisdom, and nature.
Health does not start in the pharmacy, it starts at breakfast.
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