Ever wonder what people who live to 100 are putting on their plates? Turns out, longevity isn’t about trendy superfoods or extreme diets—it’s about simple, whole foods and balanced eating habits. Let’s take a look at what the world’s longest-living people actually eat.

1. Mostly Plants, Less Meat

Centenarians don’t cut out meat entirely, but they eat way less of it—usually just a few times a month. Instead, their diets are rich in vegetables, legumes, and whole grains. Beans, lentils, and chickpeas are the true MVPs, packed with protein and fiber for gut health and longevity.

2. Whole, Not Processed

People in Blue Zones (regions with the highest concentration of centenarians, like Okinawa, Japan, and Sardinia, Italy) eat real, unprocessed foods. White bread, sugary snacks, and ultra-processed meals? Rarely on the menu. Instead, they go for whole grains, fresh fruits, nuts, and seeds.

3. Olive Oil > Processed Fats

Healthy fats are a big deal in longevity diets. In places like Ikaria, Greece, where people often live past 90, olive oil is a staple, known for its anti-inflammatory and heart-protective benefits. The key? Swapping out processed vegetable oils for natural fats.

4. Fermented Foods for Gut Health

A healthy gut is linked to a longer life, and fermented foods play a big role. Many long-living cultures regularly eat yogurt, kimchi, miso, or sauerkraut, which are full of probiotics that support digestion and immunity.

5. Daily Wine (But in Moderation)

Yep, many centenarians drink a little wine—especially red. In Sardinia, locals sip a glass of Cannonau wine (high in antioxidants) with meals. The key? One glass, not the whole bottle.

6. Eating Mindfully & Stopping at 80% Full

In Okinawa, there’s a saying: “Hara hachi bu”—which means eating until you're 80% full, not stuffed. This helps prevent overeating, supports digestion, and keeps metabolism running smoothly.