Poor diet quality is linked to a shorter lifespan, while healthier eating patterns may help prevent early death, new research shows.
Researchers drawing on data from more than 100,000 participants in the UK Biobank reported that closer adherence to established healthy dietary patterns was associated with an additional 1.5 to 3.0 years of life expectancy from mid-life. The findings were published in Science Advances.
“Our main takeaway is that consistently following any of several well-established healthy dietary patterns can meaningfully extend your life—potentially adding 1.5 to 3.0 years of life expectancy from mid-life onwards,” said Liangkai Chen, PhD, Associate Professor at Huazhong University of Science and Technology.
The study assessed five eating models: the Mediterranean diet, the Diabetes Risk Reduction Diet (DRRD), DASH, a plant-based diet, and the Alternative Healthy Eating Index. Life expectancy was modelled beginning at age 45.
Men who most closely followed the DRRD pattern were projected to gain roughly three years, while women gained about 1.8 years. The Mediterranean and AHEI patterns showed gains of roughly two years or more.
Researchers identified dietary fibre as the strongest protective factor. “In our analyses, two components stood out with particularly strong and opposing associations. Higher intake of dietary fibre showed the strongest inverse association with all-cause mortality,” Chen said.
“Conversely, consumption of sugar-sweetened beverages showed the strongest positive association.”
Previous evidence suggests people predisposed to shorter life face a roughly 21% higher risk of early death. However, diet quality appeared to benefit participants across genetic profiles.
“This benefit holds true regardless of the genes you were born with, empowering you to positively influence your longevity through your daily food choices,” Chen said.
While the research is observational and does not prove causation, it adds quantifiable evidence to the case that diet remains a modifiable factor in long-term health — one shaped by everyday decisions rather than inheritance alone.