What do Blue Zone people eat for longevity? The secrets of centenarian diets

January 9, 2026 •

4 min read

Across the globe, inhabitants of "Blue Zones"—regions where people live measurably longer lives—share common dietary habits. For those wondering what do Blue Zone people eat for longevity, the answer lies in a predominantly plant-based, whole-food diet rich in beans, greens, and other nutrient-dense staples.

Quick Summary

A common thread among centenarian diets is a high intake of plant-based whole foods, such as beans, nuts, and leafy greens, with animal products and processed foods consumed sparingly. Portion control and mindful eating are also central tenets.

Key Points

Plant Slant: Blue Zone diets are 95-100% plant-based, centering around fruits, vegetables, and whole grains to maximize nutrient and fiber intake.
Daily Beans: Legumes like beans, lentils, and chickpeas are the cornerstone of centenarian diets, eaten at least once a day for protein and fiber.
Mindful Portions: The Japanese "80% rule" (hara hachi bu) is a universal practice, where people stop eating when they are no longer hungry, rather than when they are full.
Animal Products Are Minimal: Meat, fish, eggs, and dairy are consumed sparingly, in small portions, and on an infrequent basis, if at all.
Healthy Fats are Key: Nuts, seeds, and olive oil provide essential healthy fats, contributing to lower cholesterol and reduced risk of heart disease.

The concept of "Blue Zones" arose from demographic research into areas with a high concentration of centenarians—people who live to be 100 or older. The five regions identified are Okinawa (Japan), Sardinia (Italy), Nicoya Peninsula (Costa Rica), Ikaria (Greece), and Loma Linda (California, USA). A key factor behind their exceptional longevity is their diet, which, despite regional differences, shares striking similarities based on whole, unprocessed foods. This article explores these common dietary principles and the specific foods consumed in each Blue Zone.

The Core Principles of the Blue Zone Diet

While each Blue Zone has its unique cultural cuisine, the underlying dietary patterns are consistent and can be summarized by a few key rules. Adherents consume a mostly plant-based diet, prioritize whole foods, and practice mindful portion control.

The Cornerstone: Plant-Based Eating

Across all Blue Zones, the diet is overwhelmingly plant-centric, typically consisting of 95-100% plant foods. This approach ensures a high intake of fiber, vitamins, minerals, and disease-fighting antioxidants. The best longevity foods include leafy greens such as spinach, kale, and chard, often eaten seasonally and preserved for later use. A wide variety of fruits and vegetables are also staples, from root vegetables to seasonal berries. Whole, unrefined grains like oats, barley, and quinoa form a significant part of the diet, providing complex carbohydrates for sustained energy.

The Humble Heroes: Beans and Legumes

Beans and legumes are the single most important food staple found in all five Blue Zones. They are a powerhouse of fiber, protein, and nutrients, making them a cornerstone of meals. Examples include black beans in Nicoya, lentils and garbanzo beans in the Mediterranean Blue Zones, and soybeans in Okinawa. The average consumption is at least half a cup daily.

Savoring Fats: Nuts and Olive Oil

Healthy fats are an essential part of the Blue Zone diet, predominantly sourced from plants. Olive oil is widely used in Mediterranean Blue Zones for cooking and dressing, while nuts are consumed daily across all regions. Almonds, walnuts, and other nuts provide heart-healthy fats, fiber, and essential minerals. Studies have linked regular nut consumption to increased longevity.

Meat, Fish, and Dairy: In Moderation

Animal products are consumed sparingly, treated as a condiment or reserved for special occasions. When meat is eaten, portions are small (typically 2-4 oz) and infrequent, often just a few times per month. Dairy is also minimal, and where it is consumed, it often comes from goats or sheep, not cows. Fish is eaten in small amounts, up to three times per week, favoring smaller, lower-mercury species like sardines and anchovies. The Loma Linda community, which is largely vegan or vegetarian, is a prime example of a predominantly plant-based approach.

Dietary Variations Across the Blue Zones

While the core principles are consistent, the specific foods vary by region. Here is a comparison of what people in each Blue Zone eat:


Zone	Staple Foods	Notable Features
Okinawa, Japan	Okinawan sweet potato, tofu, brown rice, miso soup, wild vegetables	Primarily plant-based, very low sugar and processed food. Sweet potato is a nutritional cornerstone.
Sardinia, Italy	Barley bread, fava beans, chickpeas, garden vegetables, goat and sheep's milk cheese	Sardo-Mediterranean diet with high olive oil intake. Moderate consumption of Cannonau red wine is common.
Nicoya Peninsula, Costa Rica	Black beans, corn tortillas (nixtamalized), rice, squash, tropical fruits	Centered around the "three sisters" of Mesoamerican agriculture: corn, beans, and squash. High fiber intake.
Ikaria, Greece	Wild greens, herbs, potatoes, beans, lentils, whole grain bread, goat's milk	A variation of the Mediterranean diet with very high intake of wild greens and antioxidant-rich herbs. Olive oil is used abundantly.
Loma Linda, California	Nuts, legumes, whole grains, fruits, vegetables	Largely Seventh-day Adventist community following a vegetarian or vegan diet. Emphasizes nuts daily.

Adopting a Blue Zone-Inspired Diet

Incorporating these principles doesn't require a radical change overnight. Start by shifting your plate to focus on plant-based foods while reducing animal products and processed items.

Make plants the majority of your meal: Aim for 95-100% plant-based foods, filling half your plate with produce and a quarter with whole grains.
Prioritize legumes: Consume at least half a cup of beans, lentils, or other legumes daily. They are a versatile, affordable source of protein and fiber.
Embrace healthy fats: Snack on a handful of nuts daily and use olive oil as your primary fat source.
Practice the 80% Rule (Hara hachi bu): Stop eating when you feel 80% full to prevent overeating and reduce calorie intake.
Eat whole, unprocessed foods: Opt for foods that are minimally processed and have few ingredients.
Limit meat, fish, and dairy: Treat animal products as a celebratory food or small side dish, not the main event.
Stay hydrated: Choose water, herbal teas, and black coffee. If you drink red wine, do so moderately and with food.

Conclusion: Beyond the Plate

The dietary habits of Blue Zone inhabitants are a powerful testament to the link between nutrition and a long, healthy life. By emphasizing whole, plant-based foods, legumes, and healthy fats, these populations reduce their risk of chronic diseases and combat inflammation. However, diet is just one piece of the puzzle. The longevity of Blue Zone residents is also deeply connected to their active lifestyles, strong social networks, and low-stress routines. For more insights into the broader lifestyle, visit the official Blue Zones website. Ultimately, eating like a centenarian is about making simple, sustainable choices that nourish both the body and the community, rather than following a rigid, restrictive plan.

Frequently Asked Questions

While the diets are predominantly plant-based (95-100%), they are not strictly vegetarian or vegan. Animal products like meat, fish, eggs, and dairy are consumed very sparingly, often a few times per month, and in small portions.

The 80% rule, or hara hachi bu, is a Japanese principle of eating until you are only 80% full. This practice helps manage calorie intake and prevents overeating, which is a common habit across all Blue Zones.

In some Blue Zones, moderate red wine consumption is a tradition, with some people drinking one or two small glasses per day, often with a meal and friends. However, if you don't already drink, it is not recommended to start.

Blue Zone diets prioritize whole grains like oats, barley, and quinoa over refined grains. Bread, in particular, is typically 100% whole grain or sourdough, which has a lower glycemic load.

While not a specific weight loss plan, the Blue Zone diet's emphasis on fiber-rich, nutrient-dense, and minimally processed foods, combined with the 80% rule, can naturally support healthy weight management.

Easy Blue Zone meals often involve simple combinations of plant foods. Examples include lentil soup, black bean burgers on sourdough, grain bowls with quinoa and roasted vegetables, or a hearty vegetable stew.

Nuts are a highly important daily component of the diet, providing healthy fats, protein, and numerous health benefits. A handful of nuts per day, including almonds, walnuts, and cashews, is a common practice.