Believe it or not, many foods that are good for your heart are also great for your gut. The common denominators? Fiber, healthy fats and antioxidants.
Fiber helps your body excrete cholesterol, which is great for your heart (high cholesterol levels increase your risk of heart disease). Fiber also promotes healthy digestion and can act as food for the good bacteria in your gut. Healthy fats can also help lower LDL cholesterol (known as “bad”) and reduce inflammation in your gut. Antioxidants are also key for reducing inflammation in your gut and protecting your heart from oxidative damage.
While many foods could fit the bill, registered dietitians highlight these top eight foods as being great for your gut as well as your heart.
1. Almonds
“Almonds are at the top of my list of heart-healthy foods because they also benefit digestion,” says Alexia Zolis RDa registered dietitian. They have healthy mono- and poly-unsaturated fats and are shown to be a budget-friendly way to boost your heart health. Plus, they’re chock-full of fiber for healthy digestion. “Did you know that a half cup of almonds provides about 8 grams of fiber? That’s about a third of our daily requirements for fiber!” says Zolis. As a reference, the Dietary Guidelines for Americans recommend between 22 and 34 grams, depending on your age and sex, or 28 grams for adults on a 2,000-calorie diet.
2. Apples
“Apples are a great choice for both heart health and gut health. This is because apples contain fiber, which is a key component for maintaining healthy digestion and blood cholesterol levels,” explains Alyssa Smolen, M.S., RDN, CDNmedia and community dietitian. Specifically, apples contain a type of soluble fiber called pectin that acts as a prebiotic in the gut. That means it helps feed your healthy gut bacteria to thrive. Plus, pectin can help lower cholesterol. Just make sure to eat the apple skin since this is where most of the pectin is!
3. Avocado
Avocados are a high-fat food, but most of those fat grams are heart-healthy monounsaturated fats. In fact, avocados are a Heart-Checked Certified food by the American Heart Association—a mark that makes it easy to spot heart-healthy foods. “This is likely related to their monounsaturated fat content, as 1/3 of a medium avocado provides 5 grams. Monounsaturated fats help to reduce our LDL or our ‘bad’ cholesterol,” says Patricia Kolesa, MS, RDN.
Like the other foods on this list, avocados are also full of fiber. One avocado has an impressive 9 grams of fiber or 32% of the daily value (DV)! “A high fiber diet has not only shown to improve heart health but also gut health! Fiber promotes regular bowel movements by adding bulk to the stool,” says Kolesa.
4. Beets
Brightly colored fruits and vegetables are often full of nutrition (hence the age-old adage “eat the rainbow”), and beets are one great example. “They’re rich in dietary nitrates, which your body converts to nitric oxide to improve blood flow and circulation. Fermented (or pickled) beets also contain beneficial probiotics that nourish your gut,” says Stacey Woodson, MS, RDN, LDNa registered dietitian. Plus, each cup of beets has 3 grams of fiber or 11% of the DV.
These brightly-colored veggies can be purchased canned, fresh, jarred or pickled. Woodson recommends using them in sandwiches, salads and more to add a pop of color and nutrition!
5. Berries
“Berries are loaded with antioxidants and polyphenols which support cardiovascular health by reducing inflammation, improving blood vessel function and lowering blood pressure,” says Jennifer Nicole Bianchini, M.S., RDN, IFNCP, RYTa registered dietitian. Polyphenols have also been shown to reduce inflammation in the gut and even help protect against colon cancer.
Plus, berries are some of the highest-fiber fruits you can eat. One cup of raspberries or blackberries has about 8 grams of fiber, and a cup of wild blueberries has over 6 grams of fiber. “The high fiber in berries promotes a healthy gut microbiome, feeds beneficial bacteria and supports digestion and bowel regularity,” says Bianchini.
Berries can be enjoyed on their own or as a topping for foods like yogurt, oatmeal or chia pudding.
6. Lentils
Swapping out some animal proteins for plant-based proteins like lentils can help you eat more fiber and less saturated fat, which is good news for your heart and gut health. “Lentils are a fiber-rich, plant-based protein that’s great for heart health and digestion. They also act as prebiotics, fueling the beneficial bacteria in your gut,” says Alyssa Simpson, RDN, CGN, CLTdigestive health dietitian.
Actually, research shows that lentils can help reduce inflammation and support blood sugar regulation and overall gut health thanks to their protein, fiber and antioxidants.
7. Walnuts
Another excellent food for your gut and heart is walnuts. “Walnuts are an excellent source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid associated with better blood lipid profiles, including reduced LDL cholesterol levels,” explains Maxwell Snider, RDa registered dietitian.
“Walnuts also provide fiber and bioactive compounds that support the growth of beneficial gut bacteria,” says Snider. One study found that a walnut-rich diet positively alters the gut microbiome, leading to greater production of short-chain fatty acids (SCFAs) like butyrate. SCFAs are known to help reduce inflammation in the gut while promoting a healthy and strong gut lining.
Walnuts can be easily added to yogurt or oatmeal. For a more creative use of walnuts, try this Walnut-Rosemary Crusted Salmon.
8. Whole-Grain Oats
“Oats are rich in beta-glucan, a soluble fiber that helps lower LDL cholesterol, supporting heart health,” says Snider. Not many foods are packed with beta-glucan, so oats are definitely worth eating if you’re concerned about your cholesterol levels.
As a bonus, beta-glucan is also great for your gut. “This fiber acts as a prebiotic, nourishing beneficial gut bacteria and improving overall gut health,” says Snider. Each ½ cup of uncooked oats has 4 grams of fiber or 14% of the DV.
There are so many easy and delicious ways to enjoy oats, from smoothies and hot oatmeal to overnight oats and energy balls.
Looking for more inspiration
The Bottom Line
The great thing about food is that you’ll likely get a “2 (or more) for 1 deal” when it comes to health benefits. And these are good for your heart and gut. That’s because they are rich in fiber, healthy fats and antioxidants, helping reduce inflammation, lower cholesterol and promote healthy digestion. You can easily incorporate almonds, avocados, berries, lentils, walnuts and oats into your breakfast, lunch, dinner and/or snacks. So, add them to your shopping cart on your next stop at the grocery store—your gut and heart will thank you!
Comments are closed.