Can You Get a Blue Zone Gut?

The world's longest-living people feed their gut well

Gut health and diet likely aren’t the only things that add length to people’s lives in blue zones, but they're common factors that anyone, anywhere, can apply. Shutterstock

Blue zone guts are pretty impressive. I’m not talking about the bellies in the Labatt section of the stadium. I mean the global blue zones: places around the world where inhabitants regularly live in good health to more than 100 years old.

Gut health is dominating conversations about health and longevity. And why shouldn’t it? Research shows the microbial population living in your gut—your microbiome—can play a role in immune strength, mood, inflammation, and cognitive function.

What’s really cool is that people living in blue zones live in diverse environments. They live in different parts of the world, eat different foods, and come from different cultures. But they share health and longevity.

And it might have to do with, among other things, gut health.

Here are a few things that may contribute to blue zone gut health:

Eat more whole grains, nuts, veggies, and fresh fruit.

 All of these things are rich in fiber, as well as soluble fiber, which feeds good gut microbes. These microbes help you maintain a diverse and strong microbiome.

Beans may have some extra benefit, too. Some data suggest that a cup of beans per day may add as many as four years to life expectancy.

Besides fiber, all of these foods are nutritionally rich and feature inflammation-fighting antioxidants.

Stock up on fermented foods.

Fermented foods have great shelf life without additives. They also seem to be another common feature of blue zone diets. They can help increase the population of good bacteria, and thereby prevent chronic inflammation.

Pack in plenty of polyphenols.

Polyphenols are antioxidant compounds that may help protect cells from damage in various ways. Many of the blue zones have abundant natural sources of these polyphenols, which show up repeatedly in the foods they eat.

Some examples of foods rich in polyphenols include coffee, berries, nuts, and spinach.

Stay away from processed foods. 

People in these areas don’t eat many processed foods. That means their diets are rather low in sugar, and most added sweetness comes from sources such as honey. Processed foods and high levels of added sugar and processed seed oils can contribute to an unhealthy gut.

Instead of salt, food is more likely to be seasoned with healthier options such as turmeric, garlic, ginger, and other spices.

Eating a diet that nurtures gut health isn’t the only habit that adds length to people’s lives in blue zones, but diet is a modifiable factor that you might be able to implement.

Mat Lecompte is a health and wellness journalist. This article was first published on BelMarraHealth.com.