Want to keep inflammation at bay? Follow this research backed diet

A recent study published in Nature Medicine , emphasizes the swift impact of dietary changes on both immune and metabolic health. In Africa , urbanization and the increased availability of processed foods are driving a shift away from traditional diets towards Western-style diets.

Can dietary transitions help individuals?
Researchers from Radboud University Medical Center and Kilimanjaro Christian Medical University College conducted an investigation to understand the health effects of this dietary transition at the cellular level. Their results show that adopting a Western diet for just two weeks, in place of a traditional African/Asian diet, can result in heightened inflammation, weakened immune responses, and disrupted metabolic pathways linked to lifestyle-related diseases.


Fermented beverages play a role
On the other hand, transitioning from a Western diet to a traditional African/Asian diet or incorporating traditional fermented beverages may offer anti-inflammatory benefits. Although additional research is required, these findings support the notion that heritage diets rich in plant-based foods—such as traditional African, Mediterranean , and Latin American diets—can enhance overall health and reduce the risk of lifestyle-related diseases.

What should one eat on a daily basis?
While a one off indulgence is okay, and good for your soul, on average, there are some foods that you should consume on a daily basis...

Black tea
This is your regular tea, but minus the milk and preferably sugar. Adding the milk in tea makes it extremely acidic, which can lead to digestive issues later on. If you have trouble having black tea at first, add some honey, ginger and cardamom to it to make it palatable.

Green vegetables
There is a reason our mothers used to ask us to eat our greens. Almost all green vegetables are healthy, including spinach, fenugreek, cabbage etc, so use them creatively in your food.

Legumes
These include all your white peas, black eyed peas, kidney beans and chickpeas. Soak all of them overnight for easy cooking and reducing the acidic nature (add some salt while soaking)


Plantains
Plantains include raw bananas that can be used in a variety of dishes, or even in rice, crisps etc.

Root and tuber crops
These include vegetables like like sweet potato, cassava, and taro

Millets
Ancient grains like millet, bajra and sorghum should be preferred over the more traditional wheat and refined wheat, both of which can lead to bloating, acidity etc.

What should one avoid?
Processed meats
Pizza
French fries
Fried chicken
Refined carbohydrates (like pancakes, spaghetti, and white bread).