How A Healthy Gut Helps Your Heart

Improving your gut microbiome, a diverse community of microorganisms in your intestinal tract, can have profound effects on your overall health. The composition of these microorganisms is influenced by various factors, including genetics, age, and medication use, but one of the most significant contributors is your diet.

Research spanning the past two decades has consistently shown a connection between gut microbes and factors associated with heart disease. The evidence reinforces the importance of dietary choices in cultivating a healthier microbiome. Health experts recommend adopting a predominantly plant-based eating pattern while reducing the intake of highly processed foods. This dietary approach fosters a more diverse and beneficial microbiome.

The “Standard American Diet” (SAD), characterized by a high consumption of processed foods rich in sugar, artificial sweeteners, and unhealthy fats, contributes to dysbiosis—a condition marked by an imbalance of harmful microbes in the gut. This imbalance leads to the production of pro-inflammatory breakdown products and toxins, fueling low-grade inflammation throughout the body. Chronic inflammation is linked to conditions such as obesity, mental health issues, diabetes, and cardiovascular disease.

To promote a healthier gut and overall well-being, it is crucial to prioritize a nutrient-rich diet, emphasizing whole, plant-based foods while minimizing processed and inflammatory-inducing choices. This dietary strategy supports a diverse and balanced microbiome, offering protective effects against various health concerns.

Animal vs. plant-based foods

A notable metabolite under investigation is trimethylamine (TMA), produced when gut microbes metabolize choline—a nutrient abundant in red meat, fish, poultry, and eggs. In the liver, TMA is converted to trimethylamine N-oxide (TMAO). While some studies suggest a potential link between TMAO and arterial plaque formation, the evidence remains inconclusive. Nonetheless, the recommendation to moderate red meat intake, a primary source of TMA, aligns with general dietary advice.

Dr. Naidoo emphasizes that avoiding animal-based foods, which may be impractical for many, isn’t necessary. Instead, the focus should shift towards increasing the consumption of fruits, vegetables, and whole grains. Prioritizing these plant-based foods contributes to a more balanced and diverse microbiome, supporting overall health and mitigating potential risks associated with certain dietary components.

Fermented foods

Consuming fermented foods can potentially help mitigate inflammation in the body. When selecting yogurt or kefir, look for options labeled “contains live cultures.” Kefir is a yogurt-like beverage with a tangy flavor, and both products are available in dairy and nondairy versions such as almond, coconut, or oat milk. Another option is kombucha, a fizzy, tart drink made from fermented tea, often flavored with fruits and herbs. Choose kombucha brands without added sugar.

For vegetable-based fermented products, explore the refrigerated section and opt for items labeled “naturally fermented.” Look for bubbles in the liquid when opening the jar, indicating the presence of live organisms. Be aware that most supermarket pickles use vinegar for preservation and lack the natural fermentation process involving water and salt. When choosing sauerkraut, go for raw or nonpasteurized varieties. For those who enjoy spicy foods, kimchi, a spicy fermented cabbage dish from Korea, is an excellent choice. Additionally, from Japan, consider miso (a salty paste made from fermented soybeans and brown rice) and tempeh (a firm, chewy product made from fermented soybeans).

Diversify your diet

A disappointingly small percentage of adults, only about 10%, meet the recommended daily intake of fruit (one-and-a-half to two cups) or vegetables (two to three cups). Dr. Naidoo advises against limiting oneself to just a few favorites, emphasizing the importance of consuming a diverse range of fruits and vegetables regularly to enhance the biodiversity of the microbiome.

While there has been a recent increase, whole grains still constitute less than 16% of the average American’s total grain intake. Opt for healthier whole grains like oats, quinoa, spelt, and barley over some “whole-wheat” bread that may not be made with 100% whole grains. Other foods beneficial for gut health include beans, lentils, nuts, and seeds.

Fruits, vegetables, beans, and whole grains provide fermentable or prebiotic fiber, broken down by colon bacteria to produce short-chain fatty acids. These compounds circulate in the bloodstream and interact with receptors on cells to reduce inflammation. Short-chain fatty acids also play a role in maintaining blood sugar, blood pressure, and cholesterol levels.

Boosting good gut bacteria levels can be achieved by incorporating probiotics into your diet, found in fermented foods (see box). Dr. Naidoo recommends starting with small amounts and gradually increasing consumption.