What Is the Sardinian Blue Zone Diet? Lessons From Locals

The Sardinian Blue Zone diet is a traditional way of eating followed by centenarians in the mountainous areas of Sardinia, particularly in regions like Ogliastra and Barbagia —areas known for some of the longest-living people in the world.

At its core, it is based on simple, seasonal foods including legumes, whole grains, and dairy products from sheep and goats. Meat is eaten in small amounts, and red wine is consumed in moderation. Paired with a physically active lifestyle, this diet is thought to contribute to the region’s remarkably high longevity, especially among men.

Blue Zone Insights Behind My Cookbook

Ever wondered how people in Sardinia stay so healthy and full of life well into their 90’s and beyond?

I grew up in Sardinia, and while researching my book The Sardinian Blue Zone cookbook, I spent weeks in the blue zone interviewing locals and investigating traditional recipes. During my interviews, I heard firsthand what scientists have stated: men (in particular) were predominantly nomadic shepherds in the mountains, moving to the lower lands of Sardinia during winter. They had a very active life, walking daily for hours on the rocky steep hills of Sardinia, and they would generally eat more dairy and animal products compared to the lower lands.

Drawing from these insights and more, I created my cookbook featuring over 40 authentic Sardinian recipes—along with the traditions, stories, and way of life behind them.

Where is the Blue Zone in Sardinia, Italy?

A study from early 1999 by Mario Pes and Michele Poulain found a particular area in the mountainous area of Sardinia, around Ogliastra and Barbagia, with a very high longevity rate among men. While women generally live longer than men worldwide, the gender gap in life expectancy here is unusually close. This rare pattern prompted Pes and Poulain to investigate the Sardinian daily diet.

During the study, the scientists used a blue marker pen to identify the areas where longevity was highest; this cluster (shown on the map above) is what gave rise to the term ‘the blue zone’.

The Sardinian Blue Zone Diet Explained

It’s easy to imagine the Sardinian Blue Zone diet as something timeless — simple, consistent, and unchanged. But it has evolved dramatically over the past century, shaped by shifts in Sardinia’s economy, politics, and way of life.

A key turning point came in the mid-1920s, when modernisation began to reach the island. Although the pace was slower than in mainland Italy, new technologies like refrigerators started to appear, allowing people to store meat and perishable foods for longer. Many of the Blue Zone areas are still experiencing changes today — some of the villages didn’t have a supermarket until recent times!

To better understand how the Sardinian diet has evolved below is a timeline of the traditional Sardinian Blue Zone diet and lifestyle, starting with the period from 1900 to 1950, which was the focus of much of the original longevity research.

Sardinian Blue Zone Diet & Lifestyle (1900-1950)

The main findings from the studies are below.

• Geography & Occupation: Lowland dwellers were mainly dedicated to agriculture, while in the mountains were pastoral.
• Staple Foods: Pre-1950 the average Sardinian diet mainly consisted of cereals, legumes, potatoes, dairy products, and meat (mainly sheep and pork).
• Locally Produced Items: Sourdough bread, vegetable soups, and dairy products like casu ajedu (a locally fermented cheese) were the main foods locally produced.
• Seasonal Additions: The diet also included seasonal fruits and nuts, like chestnuts, walnuts, almonds, and wild herbs.
• Fruit Consumption: Fruit was consumed in modest amounts.
• Meat Consumption: Meat was typically eaten 2–4 times a month. In the mountains, meat consumption was higher than in the plains.
• Fish Consumption: Fish consumption was low considering the long distance from the coast.
• Wine Consumption: Wine consumption was low compared to the national average — men would drink about 1–2 glasses a day maximum.
• Dietary Principles: Simplicity, moderation, and organic produce are the key points of the investigation.
• Cultural Role of Women: Women were the key to preserving the Sardinian diet, as they were often in charge of cooking meals for the family.
• Shepherd Health Advantage: Shepherds arguably had a better diet, with higher meat and dairy intake, more muscle mass, and greater body weight compared to peasants. Even female shepherds displayed better overall health, despite the Guinness World Record being set by a man.

Sardinian Blue Zone Diet (1950s onwards): Post-WWII Nutrition Transition

The Sardinian diet has changed quite dramatically over the years, changing and mirroring the economic circumstances of the island. In the 1950’s there was a “nutrition transition” where the local diet started to change. This time coincides with the end of WWII.

After World War II, the traditional Sardinian diet began to shift under the influence of modern media. Foreign foods, especially convenient pre-packaged options like canned tomatoes and ready-made béchamel sauce, started to make their way into local kitchens.

As life became more prosperous, Sardinians relied less on homegrown ingredients. With this economic growth came changes at the table: people began eating more meat, pasta, fresh fruits and vegetables, olive oil, beef, and fish. At the same time, they gradually moved away from staples like lard, potatoes, and legumes that had once formed the backbone of their meals.

Interestingly, many older Sardinians were slower to embrace these modern food trends. They continued following their traditional eating habits longer than the rest of the population, which may help explain their well-known longevity and overall health.

Lowlands vs Mountains: A Potential Longevity Factor

Geography might have more to do with longevity than we once thought. In Sardinia, many of the villages in the blue zone are tucked away in the island’s rugged interior, especially in regions like Ogliastra and Barbagia. Interestingly, this isn’t unique to Sardinia. A similar trend appears in other longevity hotspots around the world, where mountain living seems to go hand in hand with reaching 100.

Small Portions, Big Impact?

Before the 1920s, food in Sardinia was scarce and often inadequate. Over time, daily calorie intake increased from about 2,400 to 2,600—enough to support smaller body sizes and high physical activity. This steady, traditional diet may have contributed to their strong health and longevity.

Common Foods in the Sardinian Blue Zone Diet

1. Meat: Although shepherds had a relatively low meat consumption, they consumed a higher amount of meat than the farmers in the plains – this moderate protein intake might benefit ageing individuals and delay muscle loss.
2. Red Wine: It is hard to find evidence of the benefits of consuming wine; some studies didn’t find a correlation, and others did, such as the ones mentioned by British scientist Tim Spector that antioxidants in red wine and red grapes are often found beneficial.  The truth is, all the people I interviewed admitted to drinking one or two glasses of red wine a day. 
3. Fermented Foods & Grains: The consumption of sourdough and starters like fermented cheese is often linked to lower blood sugar spikes after lunch. While regarding the wholegrains often Sardinians would eat barley bread in the past, which as well could be beneficial to cardiovascular health, the consumption of which was higher in the blue zone.
4. Dairy Products: Sardinian shepherds consumed a daily amount of cheese, Pecorino, Casu Axedu and Ricotta. “Goat’s milk and sheep’s milk have higher nutritional value and help the digestion of fats, reduced cholesterol and lower risk of bone fractures due to the high content of beneficial fats, calcium and other nutrients”, according to scientist Mario Pes.
5. Legumes: Legumes are featured regularly in the Sardinian diet. Our minestrone recipe is a great example of it.

How the Sardinian Blue Zone Diet Promoted Longevity

Sustainability and moderation are two core pillars of the Sardinian Blue Zone diet, where meals are traditionally made from scratch using locally sourced ingredients. In the past, every family would grow their own grains, which they milled into flour to make bread and, occasionally, pasta. Shepherds raised goats and sheep, providing milk for fermented cheeses and meat, while a large pig supplied prosciutto, cured meats, and lardo used in cooking. Anything a family couldn’t produce themselves was bartered with neighbours, reinforcing a strong sense of community.

Food was—and still is—consumed in a balanced, mindful way: a bit of everything, never in excess. While modern life has brought more pre-made food into the Sardinian diet, many locals continue to grow or produce much of what they eat. There remains a deep cultural connection to food, the land, and the rhythms of the seasons, which helps preserve the essence of their traditional lifestyle.

Sardinian Blue Zone Diet vs Modern Mediterranean Diet

Sardinian Blue Zone Recipes To Try At Home

• Minestrone
• Ravioli with potatoes, pecorino cheese and mint
• Pani Frattau
• Spezzatino with peas
• Brocculos, cabbage pork stew
• Gnocchetti sausage ragu
• Trout and salad
• Fregola stew
• Amaretti biscuits with almonds
• Casadina salia
• Sourdough, cheese, artichokes, tomato onion salad, olives,

Conclusion

The Sardinian Blue Zone Diet was rich in nutrients, though food variety remained limited prior to the 1920s. However, post–World War II economic growth significantly improved both dietary diversity and overall food availability.

Lifestyle played a big role in the longevity of its inhabitants, as the longevity rate was often associated with terrain steepness and a shepherd’s lifestyle, walking for long distances.

Although the secret to how to live to 100 is still yet to be found, there is no harm in saying that a balanced diet and sustainable life mainly eating organic ingredients, and a good amount of physical exercise would be beneficial to anyone.