THE 'KILIMANJARO DIET' IS THE LATEST PLAN THAT CLAIMS TO SLASH DISEASE RISK, NEW PAPER SHOWS

Eating a traditional East African diet could protect against a host of obesity-related diseases, according to a new report. 

International experts have hailed the so-called Kilimanjaro diet - based on the eating habits of those who live in close proximity to the Tanzanian mountain - for its myriad of benefits, including reducing the risk of heart disease.

The diet, which is rich in fermented foods, grains and beans, was featured in a new paper documenting the benefits of traditional diets in non-western countries, called the World Diet Initiative.

The scientists behind the paper also proposed benefits of traditional Ethiopian diets, which are largely plant-based, as well as Indian meals that include fish, taro and coconut.

Historically, many communities that have maintained these diets have experienced lower rates of chronic diseases such as diabetes and heart disease. 

The benefits of the Kilimanjaro diet are supported by intriguing scientific evidence, write the authors in the journal Nature Medicine. 

They report the results of a recent trial that found switching from a Kilimanjaro diet to a western one could dramatically impair your resistance to illness.

The study, by researchers at Radboud University in the Netherlands, involved 77 healthy Tanzanian men, 23 of whom were switched to a Western-style diet including processed sausages, white bread and fries.

Within two weeks, tests showed a rise in inflammation and changes to the body which suggested their immune systems were weakened - making them more vulnerable to disease.

In contrast, participants who typically ate Western meals but adopted the traditional diet in the trial – including drinking mbege, a traditional mildly alcoholic beverage – showed reduced inflammation. 

Previous research has shown that residents of Tanzania tend to have lower rates of obesity-related illnesses than those in many Western countries including the UK.

Studies have also found those living in the area may have stronger immune systems, and are therefore better placed to fight off dangerous infections and illnesses.

It's thought that around two–thirds of the British diet is now made up of ultra–processed foods (UPFs), such as cakes, pastries, fried foods and salty snacks.

These foods have been consistently linked to at least 32 serious health conditions.  

A centrepiece of the Kilimanjaro diet, the scientists say, is mbege - made from banana and millet.

Millet is considered a low glycemic index food, meaning it prevents spikes in blood sugar - which is linked to heart disease and diabetes. 

The diet also contains foods like okra – a green seed pod which is rich in anti-inflammatory antioxidants – and plantain, which is packed with bowel-friendly fibre that helps you feel full.

It also includes fermented foods like sauerkraut and kimchi, which are thought to boost the millions of bacteria in the gut that help to fight off disease.

As part of the World Diet Initative, researchers from 12 countries will investigate other so–called 'heritage diets', including the milk, meat and blood–rich diets traditionally eaten by Maasai communities in East Africa.

The scientists document how foods are sourced, prepared and eaten while also studying their effects on human biology. 

The database will be freely available to researchers, policymakers and communities, allowing findings to be compared across populations. 

Quirijn de Mast, from Radboud university medical center, and co–lead of the initiative, said: 'These diets are not a blueprint for healthy eating, but they are biologically and culturally unique. 

'Food influences our health in many ways and plays an important role in preventing disease.'

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2026-07-15T15:02:14Z