What should you eat to live a long and healthy life? Mistakes to avoid

Longevity begins in the gut. It’s not calories but the quality of fibre and the balance of the gut microbiota that shapes health, immunity and wellbeing. Here we debunk myths and explain what to eat—and what to avoid—to live longer and better.

  1. Microbiota: our hidden organ
    There are over 10 times more bacterial cells in the human gut than our own cells. They perform essential functions such as:

  • Maintaining the integrity of the intestinal barrier.

  • Producing anti-inflammatory substances like short-chain fatty acids.

  • Supporting immunity and mental health.
    Recommended eating: plant fibre, both soluble and insoluble.

  1. Fibre: a key to longevity
    Research indicates that centenarians mainly eat vegetables, legumes and fermented foods—natural sources of fibre. Benefits include:

  • Strengthening the intestinal barrier.

  • Slowing the absorption of sugar.

  • Lowering insulin levels.

  • Nurturing the gut microbiota.
    Practical tip: start each meal with a salad to support health from the first bite.

  1. Fructose: a “legal drug”
    Added fructose is present in many commercial products and has harmful effects such as:

  • Driving habit-forming consumption.

  • Providing no useful energy to the body.

  • Promoting fatty liver and insulin resistance.

  • Fueling inflammatory processes.
    It’s found in juices, sauces, processed bars and sweetened yoghurts. An effective strategy: remove sugars and fructose for two weeks and observe changes in energy and wellbeing.

  1. Are calories a myth?
    Counting calories only makes sense if we understand their source. Fructose and trans fats provide similar calories to other nutrients, but their impact differs:

  • We’re not a simple calorimeter: it matters which nutrients cells use to generate energy.

  • Glucose = energy; fructose = toxin (similar to alcohol).

  1. Real food = health
    Specialists recommend fresh foods without additives, preservatives or added sugars as the path to better health. Include:

  • Fermented foods.

  • Fresh vegetables from local growers.

  • Anti-inflammatory spices such as turmeric, cinnamon, cardamom and ginger.
    Avoid ultra-processed products with long ingredient lists and “healthy” labels.

  1. Supplementation: only with care

  • Omega-3: essential for brain health.

  • Probiotics: support the gut microbiota when combined with an appropriate diet.

  • Vitamin D3 and zinc: important for the immune system.
    Without a diet rich in fibre and real foods, supplements won’t have the expected effect.

  1. Health indicator: daily bowel movements
    Bowel regularity is an excellent indicator of digestive system health. If you pass stools only once a week or more than three times a day, review your intake of fibre, fermented foods and overall microbiota care.



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