In This ArticleView AllIn This ArticleAlmondsApplesAvocadoBeetsBerriesLentilsWalnutsWhole-Grain Oats
In This ArticleView All
View All
In This Article
Almonds
Apples
Avocado
Beets
Berries
Lentils
Walnuts
Whole-Grain Oats
Close
Photo:Eating Well/Getty Images
Eating Well/Getty Images
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.
Fiberhelps 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.
Your Gut Health Affects Almost Every System in Your Body—Are You Doing Enough to Care for It?
1. Almonds
“Almonds are at the top of my list of heart-healthy foods because they also benefit digestion,” saysAlexia Zolis, RD, a registered dietitian. Almonds 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 of fiber per day, 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,” explainsAlyssa Smolen, M.S., RDN, CDN, a media and community dietitian. Specifically, apples contain a type ofsoluble fibercalled pectin that acts as a prebiotic in the gut. That means it helps 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
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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,” saysStacey Woodson, MS, RDN, LDN, a registered dietitian.Plus, each cup ofbeetshas 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 insandwiches, salads and more to add a pop of color and nutrition!
5. Berries
Plus, berries are some of thehighest-fiber fruitsyou 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 orchia pudding.
6. Lentils
Swapping out some animal proteins forplant-based proteinslike 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,” saysAlyssa Simpson, RDN, CGN, CLT, a digestive health dietitian.
And, 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,” explainsMaxwell Snider, RD, a 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 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 thisWalnut-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, fromsmoothiesand hot oatmeal toovernight oatsand energy balls.
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Looking for more inspirationDark Chocolate Almond ClustersBircher MuesliBitter Greens Salad with Beets & Oranges5.0One-Pot Lentil & Vegetable Soup with Parmesan
Looking for more inspiration
Dark Chocolate Almond ClustersBircher MuesliBitter Greens Salad with Beets & Oranges5.0One-Pot Lentil & Vegetable Soup with Parmesan
Dark Chocolate Almond Clusters
Bircher Muesli
Bitter Greens Salad with Beets & Oranges5.0
5.0
One-Pot Lentil & Vegetable Soup with Parmesan
The Bottom Line
The great thing about food is that you’ll likely get a two (or more)-for-one deal when it comes to health benefits. And these eight foods, in particular, 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, apples, avocados, beets, 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!
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Soliman GA.Dietary Fiber, Atherosclerosis, and Cardiovascular Disease.Nutrients. 2019;11(5):1155. doi:10.3390/nu11051155Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The Health Benefits of Dietary Fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209American Heart Association.The Skinny on Fats.Deledda A, Annunziata G, Tenore GC, Palmas V, Manzin A, Velluzzi F.Diet-derived antioxidants and their role in inflammation, obesity and gut microbiota modulation.Antioxidants. 2021;10(5):708. doi:10.3390/antiox10050708Wang J, Lee Bravatti MA, Johnson EJ, Raman G.Daily almond consumption in cardiovascular disease prevention via LDL-C change in the U.S. population: a cost-effectiveness analysis.BMC Public Health. 2020;20(1):558. doi:10.1186/s12889-020-08642-4USDA FoodData Central.Nuts, almonds.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.Elshahed MS, Miron A, Aprotosoaie AC, Farag MA.Pectin in diet: Interactions with the human microbiome, role in gut homeostasis, and nutrient-drug interactions.Carbohydr Polym. 2021;255:117388. doi:10.1016/j.carbpol.2020.117388American Heart Association.Heart-Check Food Certification Program.USDA FoodData Central.Avocados, raw, California.Zamani H, de Joode MEJR, Hossein IJ, et al.The benefits and risks of beetroot juice consumption: a systematic review.Crit Rev Food Sci. 2021;61(5):788-804. doi:10.1080/10408398.2020.1746629USDA FoodData Central.Beets, canned, drained solids.Kocabas S, Sanlier N.The power of berries against cardiovascular diseases.Nutr Rev. 2024;82(7):963-977. doi:10.1093/nutrit/nuad111Lavefve L, Howard LR, Carbonero F.Berry polyphenols metabolism and impact on human gut microbiota and health.Food Funct. 2020;11(1):45-65. doi:10.1039/c9fo01634aDietary Guidelines for Americans.Food Sources of Dietary Fiber.Alexander R, Khaja A, Debiec N, Fazioli A, Torrance M, Razzaque MS.Health-promoting benefits of lentils: Anti-inflammatory and anti-microbial effects.Curr Res Physiol. 2024;7:100124. doi:10.1016/j.crphys.2024.100124Rajaram S, Cofán M, Sala-Vila A, et al.Effects of walnut consumption for 2 years on lipoprotein subclasses among healthy elders: findings from the waha randomized controlled trial.Circulation. 2021;144(13):1083-1085. doi:10.1161/CIRCULATIONAHA.121.054051Tindall AM, McLimans CJ, Petersen KS, Kris-Etherton PM, Lamendella R.Walnuts and vegetable oils containing oleic acid differentially affect the gut microbiota and associations with cardiovascular risk factors: follow-up of a randomized, controlled, feeding trial in adults at risk for cardiovascular disease.J Nutr. 2020;150(4):806-817. doi:10.1093/jn/nxz289Lante A, Canazza E, Tessari P.Beta-Glucans of Cereals: Functional and Technological Properties.Nutrients. 2023;15(9):2124. doi:10.3390/nu15092124USDA FoodData Central.Cereals, oats, regular and quick, not fortified, dry.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Soliman GA.Dietary Fiber, Atherosclerosis, and Cardiovascular Disease.Nutrients. 2019;11(5):1155. doi:10.3390/nu11051155Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The Health Benefits of Dietary Fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209American Heart Association.The Skinny on Fats.Deledda A, Annunziata G, Tenore GC, Palmas V, Manzin A, Velluzzi F.Diet-derived antioxidants and their role in inflammation, obesity and gut microbiota modulation.Antioxidants. 2021;10(5):708. doi:10.3390/antiox10050708Wang J, Lee Bravatti MA, Johnson EJ, Raman G.Daily almond consumption in cardiovascular disease prevention via LDL-C change in the U.S. population: a cost-effectiveness analysis.BMC Public Health. 2020;20(1):558. doi:10.1186/s12889-020-08642-4USDA FoodData Central.Nuts, almonds.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.Elshahed MS, Miron A, Aprotosoaie AC, Farag MA.Pectin in diet: Interactions with the human microbiome, role in gut homeostasis, and nutrient-drug interactions.Carbohydr Polym. 2021;255:117388. doi:10.1016/j.carbpol.2020.117388American Heart Association.Heart-Check Food Certification Program.USDA FoodData Central.Avocados, raw, California.Zamani H, de Joode MEJR, Hossein IJ, et al.The benefits and risks of beetroot juice consumption: a systematic review.Crit Rev Food Sci. 2021;61(5):788-804. doi:10.1080/10408398.2020.1746629USDA FoodData Central.Beets, canned, drained solids.Kocabas S, Sanlier N.The power of berries against cardiovascular diseases.Nutr Rev. 2024;82(7):963-977. doi:10.1093/nutrit/nuad111Lavefve L, Howard LR, Carbonero F.Berry polyphenols metabolism and impact on human gut microbiota and health.Food Funct. 2020;11(1):45-65. doi:10.1039/c9fo01634aDietary Guidelines for Americans.Food Sources of Dietary Fiber.Alexander R, Khaja A, Debiec N, Fazioli A, Torrance M, Razzaque MS.Health-promoting benefits of lentils: Anti-inflammatory and anti-microbial effects.Curr Res Physiol. 2024;7:100124. doi:10.1016/j.crphys.2024.100124Rajaram S, Cofán M, Sala-Vila A, et al.Effects of walnut consumption for 2 years on lipoprotein subclasses among healthy elders: findings from the waha randomized controlled trial.Circulation. 2021;144(13):1083-1085. doi:10.1161/CIRCULATIONAHA.121.054051Tindall AM, McLimans CJ, Petersen KS, Kris-Etherton PM, Lamendella R.Walnuts and vegetable oils containing oleic acid differentially affect the gut microbiota and associations with cardiovascular risk factors: follow-up of a randomized, controlled, feeding trial in adults at risk for cardiovascular disease.J Nutr. 2020;150(4):806-817. doi:10.1093/jn/nxz289Lante A, Canazza E, Tessari P.Beta-Glucans of Cereals: Functional and Technological Properties.Nutrients. 2023;15(9):2124. doi:10.3390/nu15092124USDA FoodData Central.Cereals, oats, regular and quick, not fortified, dry.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Soliman GA.Dietary Fiber, Atherosclerosis, and Cardiovascular Disease.Nutrients. 2019;11(5):1155. doi:10.3390/nu11051155Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The Health Benefits of Dietary Fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209American Heart Association.The Skinny on Fats.Deledda A, Annunziata G, Tenore GC, Palmas V, Manzin A, Velluzzi F.Diet-derived antioxidants and their role in inflammation, obesity and gut microbiota modulation.Antioxidants. 2021;10(5):708. doi:10.3390/antiox10050708Wang J, Lee Bravatti MA, Johnson EJ, Raman G.Daily almond consumption in cardiovascular disease prevention via LDL-C change in the U.S. population: a cost-effectiveness analysis.BMC Public Health. 2020;20(1):558. doi:10.1186/s12889-020-08642-4USDA FoodData Central.Nuts, almonds.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.Elshahed MS, Miron A, Aprotosoaie AC, Farag MA.Pectin in diet: Interactions with the human microbiome, role in gut homeostasis, and nutrient-drug interactions.Carbohydr Polym. 2021;255:117388. doi:10.1016/j.carbpol.2020.117388American Heart Association.Heart-Check Food Certification Program.USDA FoodData Central.Avocados, raw, California.Zamani H, de Joode MEJR, Hossein IJ, et al.The benefits and risks of beetroot juice consumption: a systematic review.Crit Rev Food Sci. 2021;61(5):788-804. doi:10.1080/10408398.2020.1746629USDA FoodData Central.Beets, canned, drained solids.Kocabas S, Sanlier N.The power of berries against cardiovascular diseases.Nutr Rev. 2024;82(7):963-977. doi:10.1093/nutrit/nuad111Lavefve L, Howard LR, Carbonero F.Berry polyphenols metabolism and impact on human gut microbiota and health.Food Funct. 2020;11(1):45-65. doi:10.1039/c9fo01634aDietary Guidelines for Americans.Food Sources of Dietary Fiber.Alexander R, Khaja A, Debiec N, Fazioli A, Torrance M, Razzaque MS.Health-promoting benefits of lentils: Anti-inflammatory and anti-microbial effects.Curr Res Physiol. 2024;7:100124. doi:10.1016/j.crphys.2024.100124Rajaram S, Cofán M, Sala-Vila A, et al.Effects of walnut consumption for 2 years on lipoprotein subclasses among healthy elders: findings from the waha randomized controlled trial.Circulation. 2021;144(13):1083-1085. doi:10.1161/CIRCULATIONAHA.121.054051Tindall AM, McLimans CJ, Petersen KS, Kris-Etherton PM, Lamendella R.Walnuts and vegetable oils containing oleic acid differentially affect the gut microbiota and associations with cardiovascular risk factors: follow-up of a randomized, controlled, feeding trial in adults at risk for cardiovascular disease.J Nutr. 2020;150(4):806-817. doi:10.1093/jn/nxz289Lante A, Canazza E, Tessari P.Beta-Glucans of Cereals: Functional and Technological Properties.Nutrients. 2023;15(9):2124. doi:10.3390/nu15092124USDA FoodData Central.Cereals, oats, regular and quick, not fortified, dry.
Soliman GA.Dietary Fiber, Atherosclerosis, and Cardiovascular Disease.Nutrients. 2019;11(5):1155. doi:10.3390/nu11051155
Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The Health Benefits of Dietary Fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209
American Heart Association.The Skinny on Fats.
Deledda A, Annunziata G, Tenore GC, Palmas V, Manzin A, Velluzzi F.Diet-derived antioxidants and their role in inflammation, obesity and gut microbiota modulation.Antioxidants. 2021;10(5):708. doi:10.3390/antiox10050708
Wang J, Lee Bravatti MA, Johnson EJ, Raman G.Daily almond consumption in cardiovascular disease prevention via LDL-C change in the U.S. population: a cost-effectiveness analysis.BMC Public Health. 2020;20(1):558. doi:10.1186/s12889-020-08642-4
USDA FoodData Central.Nuts, almonds.
2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.
Elshahed MS, Miron A, Aprotosoaie AC, Farag MA.Pectin in diet: Interactions with the human microbiome, role in gut homeostasis, and nutrient-drug interactions.Carbohydr Polym. 2021;255:117388. doi:10.1016/j.carbpol.2020.117388
American Heart Association.Heart-Check Food Certification Program.
USDA FoodData Central.Avocados, raw, California.
Zamani H, de Joode MEJR, Hossein IJ, et al.The benefits and risks of beetroot juice consumption: a systematic review.Crit Rev Food Sci. 2021;61(5):788-804. doi:10.1080/10408398.2020.1746629
USDA FoodData Central.Beets, canned, drained solids.
Kocabas S, Sanlier N.The power of berries against cardiovascular diseases.Nutr Rev. 2024;82(7):963-977. doi:10.1093/nutrit/nuad111
Lavefve L, Howard LR, Carbonero F.Berry polyphenols metabolism and impact on human gut microbiota and health.Food Funct. 2020;11(1):45-65. doi:10.1039/c9fo01634a
Dietary Guidelines for Americans.Food Sources of Dietary Fiber.
Alexander R, Khaja A, Debiec N, Fazioli A, Torrance M, Razzaque MS.Health-promoting benefits of lentils: Anti-inflammatory and anti-microbial effects.Curr Res Physiol. 2024;7:100124. doi:10.1016/j.crphys.2024.100124
Rajaram S, Cofán M, Sala-Vila A, et al.Effects of walnut consumption for 2 years on lipoprotein subclasses among healthy elders: findings from the waha randomized controlled trial.Circulation. 2021;144(13):1083-1085. doi:10.1161/CIRCULATIONAHA.121.054051
Tindall AM, McLimans CJ, Petersen KS, Kris-Etherton PM, Lamendella R.Walnuts and vegetable oils containing oleic acid differentially affect the gut microbiota and associations with cardiovascular risk factors: follow-up of a randomized, controlled, feeding trial in adults at risk for cardiovascular disease.J Nutr. 2020;150(4):806-817. doi:10.1093/jn/nxz289
Lante A, Canazza E, Tessari P.Beta-Glucans of Cereals: Functional and Technological Properties.Nutrients. 2023;15(9):2124. doi:10.3390/nu15092124
USDA FoodData Central.Cereals, oats, regular and quick, not fortified, dry.
