How to Foster Gut Bacteria Associated with Living Over 100 Years

Highlights

• Dr. William Li references a study suggesting people who live past 100 have an abundance of four gut bacteria—Odoribacter, Oscillibacter, Christensenella, and Akkermansia.
• Dr. Li suggests consuming fermented foods like yogurt and fiber-rich foods such as nuts and whole grains to promote gut bacteria associated with longevity.
• He also says that having beneficial gut bacteria, such as the four mentioned, helps immunity and may prevent age-related cognitive decline.

In a YouTube segment, aging researcher Dr. William Li emphasized the importance of tailoring one’s diet to foster beneficial gut bacteria to promote longevity. In that regard, he recommended eating various fermented foods like yogurt and kefir, along with fiber-rich foods like nuts and seeds. Dr. William Li also relayed how gut bacteria, whether harmful or helpful, influence crucial processes like cognition and immunity. Accordingly, he shared how altering one’s diet to promote the growth of beneficial gut bacteria may prevent cognitive decline and enhance immune function.

People Over 100 Years Old Have a Higher Abundance of Certain Gut Bacteria

In his interview, Dr. William Li discussed how studying superagers who live past 100 provides one way to identify common factors that they share, which may contribute to their exceptional longevity. One study he discussed on people over age 100 associated a much higher abundance of four gut bacteria in the superagers’ stool than in most people under 100. These four bacteria associated with longevity are Odoribacter, Oscillibacter, Christensenella, and Akkermansia.

Eating Fermented Foods

Based on this association, Dr. William Li made some dietary recommendations to foster the growth of beneficial gut bacteria, which may include the four associated with longevity. Such recommendations included eating fermented foods, which contain probiotics—live microorganisms, primarily bacteria, which may promote longevity when consumed. Some of these recommended fermented foods were the following:

• Kefir
• Yogurt
• Kimchee
• Sauerkraut

Indeed, some research suggests that eating plenty of fermented foods increases the diversity of gut bacterial species and lowers inflammation. Since chronic, low-grade inflammation is one of the identified hallmarks of aging, consuming more fermented foods with probiotics may help target inflammation to promote longevity.

Eating Fiber-Rich Foods

Dr. William Li also recommended eating fiber-rich foods that contain prebiotics—a type of fiber that the body does not digest but which healthy gut bacteria use as food. Some of the fiber-rich foods Dr. William Li mentioned include the following:

• Vegetables
• Leafy greens
• Fruits, especially berries
• Nuts
• Seeds
• Whole grains

Research has also shown that a low-fiber diet is associated with the onset of age-related conditions like obesity, heart disease, diabetes, and colon cancer. As such, increasing fiber-rich foods to foster the growth of beneficial gut bacteria may aid in avoiding these chronic age-related diseases.

“The changes happen fast,” said Dr. William Li regarding a dietary switch toward eating more fermented and fiber-rich foods. “Definitely, within a few days, you will start to feel much better.”

Avoid Overeating

Dr. William Li also suggested not overeating to optimize gut health. In that regard, he recommended skipping breakfast a few times each week. Accordingly, avoiding breakfast every so often, a form of intermittent fasting, may help the gut recover after digesting foods.

Ultra-Processed Foods and Excessive Alcohol Consumption Kill Beneficial Gut Bacteria

Dr. William Li relayed some of the dietary sources that may kill beneficial gut bacteria. These dietary sources include ultra-processed foods—foods that undergo transformation from their natural state with the addition of sugars, fats, and different types of preservatives. To avoid killing beneficial gut bacteria, Dr. William Li suggested eating whole foods, such as fresh fruits and vegetables, and cooking meals from raw food products.

Furthermore, Dr. William Li said that consuming alcohol can kill beneficial gut bacteria. In that sense, he recommended limiting alcohol intake, although he acknowledged that most people use moderate alcohol consumption for social bonding. In that sense, according to the Mayo Clinic, moderate drinking can be defined as two drinks or less per day for men and one drink or less per day for women. Accordingly, a drink of alcohol can be defined as one 12-ounce beer.

Fostering Beneficial Gut Bacteria with Dietary Choices May Prevent Cognitive Decline and Enhance Immunity

Dr. William Li also relayed the interconnectedness of the gut bacteria with other organs and physiological systems, including the brain and immune system. According to Dr. Li, having a harmful gut bacterial composition can contribute to cognitive dysfunction, such as impaired memory, and may predispose to dementia. As far as immunity goes, research suggests that having beneficial gut bacteria, as fostered with fermented and fiber-rich foods, improves immunity, which may help against infections. As such, eating to promote beneficial gut bacteria and avoiding ultra-processed foods and alcohol may enhance cognition and immunity, both of which decline with age.

Fermented Foods, Fiber-Rich Foods, Avoiding Ultra-Processed Foods, and Limiting Alcohol Intake

Promoting longevity with a healthy gut may come down to a few simple dietary steps: eating fermented as well as fiber-rich foods, avoiding ultra-processed foods, and limiting alcohol intake. Incorporating these strategies into one’s dietary regimen may boost immunity and may aid the gut-brain axis—a communication network between the gut and brain influenced by gut microbes—to prevent age-related cognitive decline. Although the gut bacterial composition of everyone varies, heeding Dr. William Li’s advice for fostering healthy gut bacteria may increase the abundance of gut bacteria like the four associated with living past 100.

Dr. William Li continues his research on the best ways to live longer in a disease-free state. In an effort to improve ways to age in an optimal state, he gives frequent interviews and provides easy-to-apply advice.

“You want years and quality at the same time.” said Dr. William Li. “That’s what I’m focused on like a laser beam.”