Research Finds Eating These Gut-Friendly Foods Reduces Risk of Heart Attack Death
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A massive new study involving U.S. and U.K. participants uncovered newly observed long-term health effects based on digestive diversity
If you’ve been hearing about how much your gut microbiome affects your health, maybe you’ve wondered: What are the very best (and the very worst) foods you could eat to support this powerful system?
Researchers pooled intel from more than 100 rigorous studies to narrow down a list of the best gut-healthy foods. That list was published in 2024 and included, among the “beneficial” foods:
- Fermented dairy
- Chickpeas
- Soybean
- Whole grains
- Cranberries
- Avocados
- Broccoli
- Coffee
- Green tea.
They also note that red meat, processed meat, refined grains, and a diet made up of more than 40% fat are the most detrimental factors to gut-health
How science measures gut-friendly foods
In the research paper, the scientists outline a tool called the “dietary index gut microbiota,” or DI-GM, to create a score that measures how much of these gut-friendly foods a person eats in relation to the average diet. DI-GM has been used in subsequent studies to help researchers evaluate how these foods affect major organs and lifespan projections
A new study examining all-cause and cardiovascular deaths was published in July 2026’s South Korean edition of the journal Endocrinology and Metabolism. Thirteen researchers from multiple university hospitals in China analyzed data from more than 195,000 U.S. and U.K. participants from two previous studies. The team calculated participants’ DI-GM from their reported consumption of the beneficial and gut-harming foods from the list above in the previous 24 hours
The team identified a “metabolic signature” that came from eating higher amounts of gut-healthy foods, whose digestive processing led to chain reactions in the microbiome that ultimately impact health. Participants with the highest DI-GM scores showed a lower risk of all-cause mortality and cardiovascular death than those with the lowest DI-GM scores. This means the more gut-healthy foods people ate, the lower their early death risk turned out to be
Focus on these gut-healthy foods
From the list, oatmeal is one whole grain food that scientists have repeatedly praised for its heart-health effects. As for coffee, yogurt, and cranberries—your grocery list is building in real-time! And, many of these are budget friendly. Chickpeas, especially dried, provide protein and fiber that your whole system needs
As for cautions related to heart health, this study may begin to help fill in gaps for people who have been curious about why some foods aren’t healthy for the heart and other organs. Previous research, such as a 2025 study, has explained that higher meat consumption can limit healthy gut bacteria levels. Also, other past science has flagged alcohol for its negative impacts on gut wellness—moderation is key
For daily wellness updates, subscribe to The Healthynewsletter and follow The Healthy on Facebook and Instagram. Keep reading:
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