A recent study published in the journal Nature Medicine has highlighted the potential health benefits of a traditional East African diet, suggesting it could be as beneficial as the well-known Mediterranean diet in reducing inflammation and improving metabolic health.
The study, conducted by an international team of researchers, focused on the Chagga people of northern Tanzania, who live near Mount Kilimanjaro. Their diet, rich in plant-based foods, whole grains, beans, and leafy green vegetables, was found to have notable health advantages over the Western-style diet increasingly common in urban areas.
Over a two-week trial, researchers asked 77 adult men to change their eating habits. Rural participants who typically followed a traditional diet switched to Western foods, including processed meats, white bread, and fried chicken. Conversely, town dwellers who consumed more Western foods either adopted a traditional Chagga diet for two weeks or added a fermented banana drink known as Mbege to their regular diet for one week.
The research team tracked changes in participants’ blood inflammation markers and gut microbiomes — key indicators of immune and metabolic health. The results showed that switching from the traditional to the Western diet led to increased inflammation, a known risk factor for chronic diseases such as heart disease, type 2 diabetes, and autoimmune conditions.
However, those who adopted the Chagga diet or consumed Mbege saw a marked reduction in inflammation, with some improvements still evident even a month after the dietary change. According to lead researcher Dr. Quirijn de Mast of Radboud University Medical Centre in the Netherlands, the persistence of these benefits was “quite unexpected.”
“It’s probably not one thing,” said Dr. de Mast. “I think it’s the entire diet,” echoing sentiments similar to those associated with the Mediterranean diet, which is celebrated for its holistic approach to healthy eating.
Mbege, the traditional banana-based drink, also caught researchers’ attention. While its fermentation process appears to introduce beneficial microbes and compounds for gut health, experts caution about its alcohol content and the potential for contamination. Still, Dr. de Mast recommends incorporating more fermented foods in general for similar benefits.
The study raises broader questions about the future of heritage diets across sub-Saharan Africa, especially as rapid urbanization and shifting lifestyles lead to increased obesity and lifestyle-related diseases. With over 100 distinct tribes in Tanzania alone, each with unique dietary practices, researchers are calling for more region-specific studies to better understand the health implications of traditional African diets.
“These heritage diets and their diversity really deserve more attention before they disappear,” Dr. de Mast emphasized. “I think we can really learn a lot from them.”
