80 years of long-term consumption. Research has confirmed that coffee interacts with the intestinal flora, strengthening the intestinal barrier and reducing the risk of aging.
In October 2025, the world's oldest man - Japanese citizen Sato Kenichi, born in 1912 - celebrated his 113th birthday.
When asked about the secret to his longevity, he pointed to his morning coffee cup and said: "I drink one cup every day, and I've shared it with my wife for 80 years."
his seemingly ordinary habit surprisingly aligns with the cutting-edge research in journals such as "Nature" and "Gut": The diversity of gut bacteria is precisely the key factor that drives longevity.
The "microbial gardener" in the coffee cup
The wonderful variations of 2-4 cups per day
A study involving 10,000 people published by Harvard University in Nature Microbiology in 2024 found that people who drink 3 cups of coffee daily have a 4.5-8-fold increase in the number of beneficial bacteria L. asaccharolyticus in their intestines. This type of bacteria can produce butyrate, the "golden fuel" for the intestines, rejuvenating intestinal wall cells by 20%.
Just as a rainforest needs diverse vegetation to hold soil, our intestines need over 1,000 types of microorganisms to build an "ecological defense line" -
people who drink 2-4 cups of coffee daily have a 12% higher bacterial diversity than non-drinkers (Nutrients 2022), equivalent to planting a "microbial forest" in the intestines.
The 113-year-old Sato may not understand these data, but his coffee habit aligns with science: Lightly roasted coffee retains more chlorogenic acid, which can increase the proliferation of beneficial bacteria by 18% (Journal of Agricultural and Food Chemistry, 2023).
These polyphenols, when fermented in the colon, act like seeds, awakening "longevity bacteria" such as bifidobacteria andPrevotella, which are the bacterial markers of centenarians in the study in "Nature Aging".
Gut microbiota
A "longevity timer" that is more accurate than an ID card
A global study of 32,000 samples in the journal Cell in 2025 revealed that the gut microbiota acts like a "geographical passport" for the human body.
In the intestines of centenarians in Sardinia, the number of rumen bacteria was three times that of ordinary elderly people (a study by Peking University).
These bacteria can convert dietary fiber into special bile acids that protect the liver. Just as ancient city walls require reinforcement with bricks and stones, these metabolic products increase the strength of the intestinal barrier by 30% and reduce inflammation levels by 40% (European Journal of Preventive Cardiology 2022).
What is even more remarkable is the interaction of the "brain-gut axis".
The team from Zhejiang University discovered that mice supplemented with the probiotic Bifidobacterium longum showed a 50% reduction in neurodegenerative diseases and a 20% increase in lifespan (Nature Aging 2021).
This explains why people who often drink coffee have a 36% lower risk of Alzheimer's disease (Lancet Subscriptions 2024) - when butyrate crosses the blood-brain barrier, it acts like applying a protective coating to the neurons.
Coffee ≠ Caffeine
The Misunderstood "Microbiome Nutritionist"
People often believe that the benefits of coffee come from caffeine, but in fact, caffeine is the "background actor" that has been overlooked: 100ml of black coffee contains 1.5g of soluble fiber, which is equivalent to the probiotic content of 3 blueberries.
When these fibers are fermented in the intestines, they produce a "trio": chlorogenic acid activates bifidobacteria, the Maillard reaction products regulate the pH of the intestines, and the melanoid substances produced during roasting inhibit harmful bacteria.
A study on the aging of 10,000 people conducted by CCTV website in 2025 confirmed that those who consumed 3 cups of coffee daily had a 22% slower rate of collagen loss on their faces.
This is because the beneficial bacteria nourished by coffee can produce 25% more short-chain fatty acids. These "youth factors" not only make the intestines younger, but also allow the skin cells to "fully absorb nutrients" through the bloodstream.
From the 113-year-old senior citizen to everyone else
The "friendly microbiome formula" for scientific coffee consumption
The coffee habit of Mr. Sato contains three key elements: a fixed time each day (the "biological clock" of the intestinal flora), light roasting (to retain over 80% of polyphenols), and pairing with grapes (to increase prebiotics). (Compiled by German "Focus" magazine in 2024):
- Optimal dosage: 2-4 cups per day (exceeding 5 cups may inhibit beneficial bacteria)
- Golden Time: 30 minutes after breakfast (aligning with the peak period of intestinal peristalsis)
- Enhancing effect combination: Pair with nuts (to increase dietary fiber) or yogurt (to supplement probiotics）
Behind these details lies the "cooperative wisdom" of the gut microbiota. Just as the "Life Times" magazine of 2025 interpreted, the microbiota of centenarians are like a "dynamic balanced symphony orchestra", and coffee is one of the few daily behaviors that can participate in this performance every day.
When we lift the coffee cup, we not only taste the aftertaste after bitterness, but also are feeding the 100 trillion "longevity allies" in our bodies.