The research presented at Digestive Disease Week 2026 suggests that restoring gut bacteria to a more youthful state could help protect the liver, reduce age related damage and potentially lower cancer risk.
“We’re learning from this work that the ageing microbiome actively contributes to liver dysfunction and cancer risk rather than simply reflecting the ageing process,” said Qingjie Li, PhD, associate professor in the Division of Gastroenterology and Hepatology at The University of Texas Medical Branch, and lead researcher on the study. “The microbiome has a broader influence on the body’s cancer defenses than previously understood.”
“Restoring a more youthful microbiome can reverse several core features of aging at both the molecular and functional level, including inflammation, fibrosis, mitochondrial decline, telomere attrition, and DNA damage,” Dr. Li said.
The liver findings emerged unexpectedly from previous research examining the microbiome’s effects on heart health. In that earlier cardiac study, scientists observed that altering gut bacteria appeared to improve heart function.
Dr. Li stressed that the findings are limited to animal research and cannot yet be applied to people. Still, he said the team hopes to begin first in human clinical trials in the near future.
What The Gut Microbiome Of The World’s Oldest Person Can Tell Us About Ageing
How you can help your gut microbiome
A healthy gut microbiome thrives on diversity. Eating a broad range of fibre-rich plant foods, fermented foods and minimally processed ingredients while supporting overall wellbeing through sleep, exercise, and stress management can help create a more resilient and balanced gut ecosystem.
Eat a wide variety of plant foods – Different gut bacteria thrive on different fibres and nutrients.
Increase your fibre intake – Whole grains, legumes, fruits, vegetables, nuts, and seeds feed beneficial microbes.
Include fermented foods regularly – Yoghurt, kefir, kimchi, sauerkraut, miso, and tempeh contain beneficial bacteria.
Eat more prebiotic foods – Garlic, onions, leeks, asparagus, oats, bananas and artichokes nourish good bacteria.
Choose whole grains over refined grains – They provide more fibre and nutrients for gut microbes.
Eat plenty of colourful fruits and vegetables – Their polyphenols can help beneficial bacteria flourish.
Add legumes to your meals – Beans, lentils, and chickpeas are rich in microbiome-friendly fibre.
Enjoy nuts and seeds – They provide fibre, healthy fats, and compounds that support gut health.
Stay hydrated – Adequate water intake supports digestion and bowel regularity.
Limit ultra-processed foods – Diets high in processed foods may negatively affect microbial diversity.
Reduce excess added sugar – High sugar consumption can encourage less desirable gut bacteria.
Include healthy fats – Olive oil, avocados, nuts, and oily fish may help reduce inflammation.
Consider resistant starches – Cooked and cooled potatoes, rice and oats can feed beneficial microbes.
Manage stress levels – Chronic stress can influence the gut microbiome through the gut-brain connection.
Prioritise quality sleep – Poor sleep has been linked to changes in gut bacterial balance.
Exercise regularly – Physical activity is associated with greater microbial diversity.
Avoid unnecessary antibiotics – Antibiotics can disrupt beneficial gut bacteria along with harmful ones.
Spend time outdoors – Exposure to natural environments may contribute to microbial diversity.
Avoid smoking – Smoking can negatively alter the composition of the gut microbiome.
Maintain a consistent healthy eating pattern – Long-term dietary habits have a greater impact than short-term changes.
