The specific diet may matter less than you think. In a study of 103,649 UK Biobank participants followed for a median of 10.6 years, sticking closely to any of five established healthy eating patterns was linked to a longer life, and the benefit held up even in people whose genes point toward a shorter one.
The prospective cohort study, published in Science Advances in February 2026, found extra years of life at age 45 in the range of 1.9 to 3.0 for men and 1.5 to 2.3 for women.
Researchers at Huazhong University of Science and Technology in Wuhan, together with colleagues in the UK, compared people in the top fifth of each diet score against those in the bottom fifth. During follow-up, 4,314 people died.
Five patterns, similar payoff
The five patterns are all well-established in nutrition research. They emphasize vegetables, fruit, whole grains, legumes, nuts and fish, and limit red and processed meat, refined grains and sugary drinks. In this analysis, none of them stood out as clearly superior across the board.
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Diet pattern | Extra years at 45 (men) | Extra years at 45 (women) |
|---|---|---|
Alternate Mediterranean (AMED) Also read: FDA warns consumers to stop using these weight loss supplements immediately | 2.2 | 2.3 |
Alternative Healthy Eating Index (AHEI-2010) | 2.4 Also read: Hairdressers reveal: How often you should wash your hair | 1.9 |
DASH | 2.3 | 1.6 Also read: The air you breathe may raise your risk of suicidal thoughts |
Diabetes Risk Reduction Diet (DRRD) | 3.0 | 1.8 |
Healthful plant-based (hPDI) Also read: A short course of immunotherapy before surgery kept bowel cancer from returning | 1.9 | 1.5 |
For men, the Diabetes Risk Reduction Diet, an eating pattern built around whole grains, fruit, nuts and coffee and low in sugar-sweetened drinks and red meat, was linked to the largest gain. For women, it was the Mediterranean pattern.
Genes did not cancel the benefit
To test whether the diet effect depended on genetics, the team built a polygenic risk score for longevity, a single number summing up many small DNA variants linked to a longer life.
Participants were then grouped by whether their score pointed toward a shorter, average or longer lifespan.
The pattern was the same in each group. Even in people whose genes predicted a shorter life, closely following any of the five diets was linked to a longer one.
The finding echoes earlier work suggesting everyday habits can add more than a decade of healthy life when combined and kept up over time.
Fiber came out on top
When the researchers looked at individual foods and nutrients inside the diets, one stood out.
Fiber, the plant material found in vegetables, fruit, whole grains, beans and nuts, had the strongest link to a lower risk of death from any cause.
Sugar-sweetened drinks pointed the opposite way, with the strongest link to a higher risk.
Because this is an observational study, it can show strong associations but cannot prove that any one food adds years on its own.
People who eat more fiber often differ from those who eat less in dozens of other ways, from physical activity to smoking.
The researchers adjusted for many of these factors, but not every difference can be fully accounted for.
What it means for your plate
Registered dietitian Michelle Routhenstein, who was not involved in the study, told Medical News Today that the practical message is straightforward.
"Emphasize minimally processed, fiber-rich plant foods and reduce sugary drinks and ultra-refined carbohydrates," she said. "It is not about perfection. It is about consistently supporting the biological systems that protect long-term heart health."
Her suggestion for readers who want to change habits without a shock to the system: "Start small, one meal or habit at a time. Gradually add fiber to give your digestive system time to adjust."
Anyone with a chronic condition, or on medication that interacts with fiber intake or specific foods, should talk to their doctor or a registered dietitian before making sweeping changes.
This article is made and published by Mie Hermansen, who may have used AI in the preparation.