How to live longer: Four ways to rejuvenate your gut and boost longevity – dietary tips

Centenarian reveals SURPRISE drink that helps her live longer

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Researchers seeking ways to reverse the ageing process have long purported that improving lifestyles can pay dividends to our health. A growing line of evidence now indicates that the secrets to longevity may lie in the gut, as it helps fend off the plethora of disease-causing microbes we expose our bodies to daily. Researchers have outlined four methods to help reverse the ageing of the gut and boost the odds of reaching old age.

The gut microbiome, which consists of a collection of genes that comprise the microbiota, starts developing before birth.

There are a number of factors shown to decimate the gut’s microbiome, antibiotics being one of them.

But the inevitable changes that come with ageing are also apparent in the gut, notably in terms of microbial diversity.

A growing line of research purports that microbial diversity is a key factor in longevity and healthy ageing.

READ MORE: How to live longer: The hot drink shown to ‘reduce inflammation’ and risk of cancer

Earlier this year a team of researchers at the Institute for Systems Biology in Seattle discovered that the gut’s microbiome tends to become increasingly diverse and unique with age.

The study of 9000 adults determined that these changes in the gut continue to occur in healthy people beyond the age of 80, but cease to diversify in unhealthy adults.

Researchers revealed three key bacteria linked to healthy ageing.

They observed fewer bacteria in the genus Bacteroides, and more Akkermansia, and Christensenella, which have both been linked with lower inflammation, and improved sugar and fat metabolism and a lean body type.

Further studies have yielded results of a similar nature, namely one South Korean study which found centenarians had a greater variety of bacteria residing in their gut.

The four following steps can help populate the gut with the bacteria conducive to living a long life.


Vegetables have a litany of known benefits for our health, but their role in populating the gut is indispensable.

Research shows that leafy green in particular contains a specific sugar that can help fuel the growth of healthy gut bacteria.

High intake of fibre and leafy green helps develop the ideal gut microbiome, according to Hopkins Medicine.

Inulin, a fibre found in artichokes, onions, garlic and leaks may also provide the daily recommended minimum 5grams of prebiotics.

Fermented foods

Recent findings have highlighted that fermented foods may alter the make-up of the trillions of bacteria residing in the gut.

Foods such as yoghurt, kefir, sauerkraut, kimchi and kombucha, have all been shown to lower levels of body-wide inflammation.

This holds great promise for those seeking to extend their lifespan, as these microbes have been shown to increase lifespan.


Probiotics are a source of live bacteria that can add to the population already in the gut.

Most supplements available on the market contain bacteria from the Lactobacilli and Bifidobacter families, selected because they can survive the acid environment of the stomach.


Growing research shows that prebiotics help feed the diverse microbiota associated with healthy ageing.

Studies have shown that taking prebiotics as a supplement can help strengthen the immune system, which is based in the gut, helping fend off infections.

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