How the Mediterranean Diet Fuels Longevity and Gut Health
The gut microbiome of María Branyas Morera, the world’s oldest person at 117, offers valuable insights into lasting health and resilience. Her microbiome remained as diverse as that of a younger adult, enriched with beneficial bacteria like Bifidobacterium, which are linked to immunity and gastrointestinal health. Researchers attribute this to her adherence to the Mediterranean diet and her daily habit of eating yoghurt, which supports Bifidobacterium growth. This study highlights the importance of nurturing gut health through diet and lifestyle, particularly by incorporating fermented foods and prebiotics such as vegetables, legumes, and whole grains. Malta’s culinary landscape, rooted in Mediterranean traditions, offers abundant opportunities to embrace these longevity-supporting habits, from dishes like *ġbejniet* and *kapunata* to farm-fresh produce and artisanal cheeses. By adopting microbiome-friendly eating patterns, both locals and visitors can take meaningful steps toward better health and well-being while enjoying the rich flavors of the Mediterranean.
Discovering the Secrets of Longevity: What the Gut Microbiome of the World’s Oldest Person Reveals About Health
When María Branyas Morera passed away in 2024 at the remarkable age of 117, she left behind more than memories—she gifted science a unique opportunity to study her gut microbiome. Researchers found that her gut was as diverse as that of someone decades younger, enriched with beneficial bacteria linked to resilience and longevity. Her daily habit of eating yoghurt and adherence to the Mediterranean diet may have been key factors. While we can’t change our genetic inheritance, nurturing our gut microbiome could be a powerful tool for supporting lifelong health.
The study, published in Cell Reports Medicine, represents one of the most detailed investigations into the health of a supercentenarian—an individual aged 110 or older. Before her passing, Branyas participated in research aimed at uncovering the secrets of her exceptional longevity. While her genetic profile revealed protective variants that guarded against common diseases, it was her microbiome that offered insights into something over which we all have some control: our gut health.
The gut microbiome is a vast ecosystem of bacteria, fungi, and other microorganisms that live in our intestines. These microbes help digest food, produce essential vitamins, influence immunity, and even communicate with the brain. While genetics play a minor role in shaping the microbiome, diet and lifestyle are far more influential.
For most people, aging is accompanied by a decline in gut microbiome diversity—meaning fewer microbial species and reduced levels of beneficial bacteria like Bifidobacterium. This loss of diversity has been linked to frailty and age-related health issues. Yet, Branyas’s microbiome defied this trend. Her gut remained as diverse as that of a much younger adult and was particularly rich in Bifidobacteriaceae, a bacterial family known for its health benefits.
Bifidobacteria are among the first microbes to colonize the gut in infancy and are considered beneficial throughout life. Studies have linked these bacteria to immune support, gastrointestinal health, and cholesterol regulation. So, how did Branyas maintain such high levels of these microbes in her later years? The answer lies in her diet.
Branyas reportedly ate three yoghurts daily, each containing live bacteria known to support Bifidobacterium growth. She also followed a Mediterranean diet—a dietary pattern deeply rooted in Malta’s culinary traditions and consistently associated with gut health, microbiome diversity, and overall well-being. This diet emphasizes fresh vegetables, fruits, whole grains, legumes, olive oil, and seafood, while limiting processed foods, added sugars, and red meat.
Malta’s food scene offers a wealth of opportunities to embrace these longevity-supporting habits. From enjoying a traditional bowl of minestrone soup packed with legumes and vegetables to savoring locally made ġbejniet (Maltese goat cheese) or kapunata (Maltese ratatouille), the island’s cuisine provides plenty of microbiome-friendly options. Many restaurants also serve dishes inspired by the Mediterranean diet, making it easy to choose meals that promote gut health while dining out.
In addition to yoghurt, other fermented foods that encourage Bifidobacterium growth include kefir, kombucha, and fermented vegetables like kimchi and sauerkraut. These probiotics introduce live bacteria into the gut, but they need fuel to thrive. That’s where prebiotics come in—dietary fibers that we can’t digest but that our microbes love. Foods like onions, garlic, leeks, asparagus, bananas, oats, and legumes are rich in prebiotics and can help maintain a balanced microbiome.
Although Branyas’s longevity was likely influenced by a complex interplay of genetics, lifestyle, and biology, her case reinforces a growing consensus: nurturing a diverse and beneficial microbiome is closely linked to better health and resilience. While microbiome research is still evolving, one thing is clear—supporting gut health through diet and lifestyle is a meaningful step toward lasting wellness.
For those in Malta seeking to adopt these habits, exploring local restaurants and markets can be a delightful way to incorporate microbiome-friendly foods into your routine. From farm-fresh produce and artisanal cheeses to fermented foods and whole-grain breads, Malta’s culinary landscape offers myriad options to support your health while celebrating the flavors of the Mediterranean.
While we cannot guarantee a lifespan like María Branyas Morera’s, cultivating a balanced gut microbiome through healthy eating can lower the risks of major illnesses like cancer, type 2 diabetes, and cardiovascular disease. Whether dining at home or enjoying Malta’s vibrant restaurant scene, making informed food choices rooted in the principles of the Mediterranean diet is a step toward living a healthier, happier, and longer life.
So, why not start today? A bowl of yoghurt drizzled with local honey, a plate of freshly grilled fish with vegetables, or a serving of lentil stew could be your first step in supporting your gut—and your future.