Recent research has shown strong links between the human microbiome - especially gut bacteria - and longevity. However, the nature of these associations has remained unclear: do certain microbes actively contribute to a longer life, or are they merely correlated with ageing? A study published in Scientific Reports by Xiaomin Liu and colleagues used Mendelian randomisation to explore whether specific gut and oral microbes have a direct causal effect on longevity.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to studies at bottom of page.
The Role of Gut Bacteria in Longevity
By analysing genetic data from large cohorts, the researchers found that some beneficial gut microbes appear to support longevity. These include:
Coriobacteriaceae and Oxalobacter – These bacteria have been associated with a lower risk of disease and improved metabolic health.
Lactobacillus amylovorus – A probiotic strain known for promoting gut health and reducing body fat.
On the other hand, several bacteria were negatively linked to longevity, meaning their presence may reduce lifespan. These include:
Fusobacterium nucleatum – A known colorectal cancer pathogen.
Coprococcus and Streptococcus – Previously linked to inflammation and metabolic disorders.
The study also found that genetically long-lived individuals tended to have higher levels of Prevotella but lower levels of Bacteroides, a genus more common in people consuming Western-style diets high in fat and processed foods.
Click here to learn why Mendelian randomisation studies are a powerful tool in the researchers arsenal.
The Oral Microbiome’s Impact on Longevity
While the gut microbiome has been a major focus of longevity research, this study also looked at oral bacteria. Some oral microbes, such as Streptococcus mitis, were associated with increased longevity, while others, like Neisseria flavescens, showed negative effects. The results suggest that oral bacteria may influence systemic health and longevity, potentially by affecting inflammation and immune function.
Microbial Diversity and Longevity
One surprising finding was that genetically long-lived individuals had lower gut microbial diversity. This contradicts previous research suggesting that higher microbiome diversity is beneficial. The authors speculate that a more specialised and efficient microbial community - rather than just a diverse one - may be key to longevity.
Population Differences: Does Geography Matter?
Interestingly, the study found significant differences between Chinese and European populations in the relationship between microbiota and longevity. This suggests that lifestyle, diet, and genetic background play a role in shaping the microbiome’s effects on ageing.
For example, Akkermansia muciniphila, a probiotic linked to longevity, was positively associated with lifespan in China but had the opposite effect in the Netherlands. Such findings highlight the need for personalised approaches to microbiome-based health interventions.
Take Action for your Friendly Microbiome!
To support beneficial gut bacteria, focus on dietary choices that promote the growth of microbes linked to longevity. One key strategy is consuming prebiotics, which are fibres that feed good bacteria. Foods like whole grains, beans, garlic, onions, leeks, asparagus, bananas, oats, flaxseeds and apples provide the necessary nutrients for these microbes to thrive.
Additionally, incorporating probiotics - live beneficial bacteria - can help balance your gut microbiome. Fermented foods such as yogurt with live cultures, kefir, tepache, sauerkraut, kimchi, miso, tempeh and kombucha are excellent sources. Another important component is polyphenol-rich foods, which act as fuel for gut bacteria. You can find these in berries, dark chocolate, green tea, red wine (in moderation), coffee and nuts, herbs and spices.
At the same time, it’s important to reduce harmful gut bacteria that have been linked to shorter lifespans. These microbes tend to thrive in inflammatory environments influenced by diet and lifestyle. One effective approach is to limit processed foods and refined sugars, as they encourage the growth of harmful bacteria. Cutting back on sugary drinks, processed meats, white bread and deep-fried foods can help maintain a healthier microbiome.
Additionally, reducing red and processed meat consumption is beneficial, as these foods promote the growth of unfavourable gut bacteria. Instead, opt for plant-based protein sources like beans, lentils, tofu and fish.
Finally, avoiding excessive alcohol intake is crucial, as alcohol disrupts microbiome balance and increases inflammation, which can negatively impact gut health.
Final Thoughts
This study offers compelling evidence that specific microbes may play a direct role in determining lifespan. While more research is needed, these findings open the door for microbiome-based strategies to promote healthy ageing. Future work could explore whether diet, probiotics, or microbiome-targeted therapies could help optimise microbial communities for longevity.
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Related Studies and Resources
The study in question... Liu X, Zou L, Nie C, Qin Y, Tong X, Wang J, Yang H, Xu X, Jin X, Xiao L, Zhang T, Min J, Zeng Y, Jia H, Hou Y. Mendelian randomization analyses reveal causal relationships between the human microbiome and longevity. Sci Rep. 2023 Mar 29;13(1):5127. doi: 10.1038/s41598-023-31115-8. PMID: 36991009; PMCID: PMC10052271.
Other...
Markus, M.R.P., Weiss, FU., Hertel, J. et al. Lower cardiorespiratory fitness is associated with an altered gut microbiome. The Study of Health in Pomerania (SHIP). Sci Rep 15, 5171 (2025). https://doi.org/10.1038/s41598-025-88415-4
Rivero-Segura NA, Zepeda-Arzate EA, Castillo-Vazquez SK, Fleischmann-delaParra P, Hernández-Pineda J, Flores-Soto E, García-delaTorre P, Estrella-Parra EA, Gomez-Verjan JC. Exploring the Geroprotective Potential of Nutraceuticals. Nutrients. 2024 Aug 24;16(17):2835. doi: 10.3390/nu16172835. PMID: 39275153; PMCID: PMC11396943.
Gutiérrez-Sarmiento W, Peña-Ocaña BA, Lam-Gutiérrez A, Guzmán-Albores JM, Jasso-Chávez R, Ruíz-Valdiviezo VM. Microbial community structure, physicochemical characteristics and predictive functionalities of the Mexican tepache fermented beverage. Microbiol Res. 2022 Jul;260:127045. doi: 10.1016/j.micres.2022.127045. Epub 2022 Apr 22. PMID: 35525167.
Leeuwendaal NK, Stanton C, O'Toole PW, Beresford TP. Fermented Foods, Health and the Gut Microbiome. Nutrients. 2022 Apr 6;14(7):1527. doi: 10.3390/nu14071527. PMID: 35406140; PMCID: PMC9003261.
Marco ML, Sanders ME, Gänzle M, Arrieta MC, Cotter PD, De Vuyst L, Hill C, Holzapfel W, Lebeer S, Merenstein D, Reid G, Wolfe BE, Hutkins R. The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on fermented foods. Nat Rev Gastroenterol Hepatol. 2021 Mar;18(3):196-208. doi: 10.1038/s41575-020-00390-5. Epub 2021 Jan 4. PMID: 33398112; PMCID: PMC7925329.
Das G, Paramithiotis S, Sundaram Sivamaruthi B, Wijaya CH, Suharta S, Sanlier N, Shin HS, Patra JK. Traditional fermented foods with anti-aging effect: A concentric review. Food Res Int. 2020 Aug;134:109269. doi: 10.1016/j.foodres.2020.109269. Epub 2020 Apr 23. PMID: 32517898.
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