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Whether you believe it or not, numerous heart-healthy foods also benefit your digestive system. The key ingredients? Fiber, beneficial 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.
Although numerous foods can be beneficial, registered dietitians emphasize these eight standout options that are excellent for both your gut health and heart wellness.
1. Almonds
“Almonds are at the top of my list of heart-healthy foods because they also benefit digestion,” says Alexia Zolis RD, a 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. Fresh 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, CDN, media 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. Alligator Pear
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, M.S., RDN.
Similar to the other items on this list, avocados are rich in fiber as well. A single avocado contains about 9 grams of fiber, which accounts for 32% of the daily value (DV)! “A diet high in fiber is known to enhance both heart and gut health. Fiber helps maintain regular bowel movements by increasing stool bulk,” explains Kolesa.
4. Beetroot
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, LDN, a 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. Fruits of the Berry Family
“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, RYT, a 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. Legumes
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, CLT, digestive health dietitian.
In fact, studies indicate that lentils may aid in lowering inflammation, regulating blood sugar levels, and promoting overall gut health due to their rich content of protein, fiber, and antioxidants.
7. Walnut Nuts
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, RD, a registered dietitian.
“According to Snider, walnuts are a source of fiber and bioactive substances that promote the development of helpful gut bacteria.” Research indicates that a diet high in walnuts can positively influence the gut microbiome, resulting in increased levels of short-chain fatty acids (SCFAs) such as butyrate. These SCFAs are recognized for their ability to diminish gut inflammation and support a robust and healthy intestinal lining.
Walnuts can be easily added to yogurt or oatmeal. For a more creative use of walnuts, try this Walnut-Rosemary Crusted Salmon.
8. Oats in Their Whole Grain Form
“According to Snider, oats are abundant in beta-glucan, a type of soluble fiber known to reduce LDL cholesterol and promote heart health. Since there aren't many foods that contain beta-glucan, incorporating oats into your diet is a smart choice if you're monitoring your cholesterol levels.”
In addition to its other benefits, beta-glucan is excellent for your digestive system. According to Snider, "This type of fiber serves as a prebiotic, supporting the growth of healthy gut bacteria and enhancing overall digestive wellness." A ½ cup of uncooked oats contains 4 grams of fiber, which accounts for 14% of the daily value.
There are so many easy and delicious ways to enjoy oats, from smoothies and hot oatmeal to overnight oats and energy balls.
Seeking additional sources of inspiration.
The Key Takeaway
One of the wonderful aspects of food is the potential for a "buy one, get one free" deal in terms of health advantages. These foods are beneficial for both your heart and digestive system. They are packed with fiber, beneficial fats, and antioxidants, which work together to decrease inflammation, lower cholesterol levels, and aid in healthy digestion. You can effortlessly include almonds, avocados, berries, lentils, walnuts, and oats in your meals—whether it's breakfast, lunch, dinner, or snacks. So, make sure to add them to your grocery list on your next shopping trip—your heart and gut will appreciate it!
