Scientists studied 421 adults for 5 years and found that people who ate inflammatory foods aged faster at the cellular level than those who ate healthier diets. They used a special DNA test that measures how quickly your body is aging internally. People who ate more processed foods, sugar, and unhealthy fats showed signs of faster aging in their cells, while those who ate more fruits, vegetables, and whole grains aged more slowly. This suggests that what you eat doesn’t just affect how you feel today, but actually changes how fast your body ages over time.

The Quick Take

  • What they studied: How diet quality affects the speed of aging measured through DNA changes in cells
  • Who participated: 421 African American and White adults aged 30-64, including people from different income levels, followed for 5 years
  • Key finding: People eating inflammatory diets showed faster cellular aging, while those eating healthier foods aged more slowly at the DNA level
  • What it means for you: Eating anti-inflammatory foods like fruits, vegetables, and whole grains may help slow down how fast your body ages internally

The Research Details

Researchers followed the same group of people for about 5 years, testing their DNA and tracking their eating habits at two different time points. They used a special DNA test called DunedinPACE that looks at chemical changes in genes to measure how fast someone is aging internally. The study included equal numbers of men and women, African American and White participants, and people living above and below the poverty line to get a diverse picture.

This type of long-term study is important because it shows changes over time in the same people, rather than just comparing different groups once. The DNA aging test they used has been proven accurate in other studies and gives a more precise measure of biological aging than just looking at someone’s actual age.

The study followed people for 5 years and included a diverse group, which makes the results more reliable. However, the sample size was moderate, and participants had to remember and report what they ate, which isn’t always perfectly accurate.

What the Results Show

People who ate more inflammatory foods showed faster aging at the cellular level. The researchers measured diet quality using two different scoring systems. One measured how inflammatory foods were, and the other measured overall diet healthiness. Both systems showed the same pattern: worse diets were linked to faster aging. The participants generally had poor diet quality and ate inflammatory foods, with average scores indicating they ate too much processed food, sugar, and unhealthy fats. The DNA aging scores showed that poor diet was independently linked to faster aging, even after accounting for factors like age, race, income, weight, and smoking.

The relationship between diet and aging speed stayed consistent over the 5-year study period, suggesting this isn’t just a temporary effect. The connection was seen across different racial and economic groups, indicating that diet affects aging regardless of background.

This study adds to growing evidence that diet affects aging, but it’s one of the first to use this specific DNA aging test in a diverse American population over multiple years. Previous studies mostly looked at European populations or used different aging measures.

The study relied on people reporting their own food intake, which can be inaccurate. The participants generally had poor diets, so we don’t know how much benefit very healthy eaters might see. The study was only 5 years long, so longer-term effects aren’t known.

The Bottom Line

Focus on eating anti-inflammatory foods like fruits, vegetables, whole grains, fish, and nuts while reducing processed foods, sugary drinks, and refined carbohydrates. The evidence suggests this approach may help slow cellular aging, though individual results may vary.

Adults of all ages should consider these findings, especially those wanting to age healthily. People with existing health conditions should consult healthcare providers before making major dietary changes.

Cellular changes happen gradually over months to years. While you might feel better within weeks of improving your diet, the anti-aging effects at the DNA level likely take months or years to become measurable.

Want to Apply This Research?

  • Track daily servings of anti-inflammatory foods like fruits, vegetables, whole grains, and omega-3 rich fish, aiming for at least 5-7 servings of fruits and vegetables daily
  • Replace one processed snack or sugary drink daily with whole foods like berries, nuts, or vegetables to gradually shift toward an anti-inflammatory eating pattern
  • Monitor weekly averages of inflammatory vs anti-inflammatory food choices, tracking improvements in energy levels and overall well-being as potential early indicators of positive changes

This research shows associations between diet and cellular aging markers but doesn’t prove that dietary changes will definitely slow aging in every individual. Consult with healthcare providers before making significant dietary changes, especially if you have existing health conditions or take medications.