Gut-Healthy Foods May Lower High Blood

High blood pressure, also called hypertension, is one of the most common long-term health conditions worldwide, and it can lead to serious problems like heart disease, stroke and kidney issues. It’s a big concern not just for personal health, but also for healthcare systems everywhere due to the costs associated with treating and managing it. That’s why finding ways to prevent and manage high blood pressure is so important.

One area of research getting a lot of attention lately is diet. Some studies have indicated that eating patterns like the Mediterranean diet, the DASH diet, plant-based diets and low-salt diets, may help reduce the risk of high blood pressure and improve heart health overall. Interestingly, scientists have also discovered that the collection of tiny organisms living in your gut, known as gut microbiota, might play a key role in how diet affects blood pressure. Your gut microbiota includes bacteria, fungi and viruses that help with digestion, immune health and even inflammation. When the balance of these microbes is off—often called “gut dysbiosis”—it may increase the risk of conditions like high blood pressure. For example, studies have shown that people with hypertension tend to have less diversity in their gut microbiota and fewer helpful bacteria.

While there’s growing interest in how diet and gut health are linked to conditions like high blood pressure, there’s still more to learn, especially about how a test called DI-GM specifically relates to hypertension. DI-GM stands for Dietary Index for Gut Microbiota, and this index looks at factors like the amount of fiber, prebiotics, fermented foods and plant-based foods in your diet—all of which help grow good microorganisms and improve gut diversity. To bridge this research gap, a new study aimed to dig deeper into the connection between blood pressure and gut health using data from the National Health and Nutrition Examination Survey (NHANES), and the results were published in BMJ Nutrition, Prevention, and Health.

How Was The Study Conducted?

To evaluate the association between dietary index for gut microbiota and hypertension, researchers used data from NHANES, a large-scale survey run by the CDC to look at the health and nutrition of people living in the United States. NHANES has been collecting detailed health information every two years since 1999. For this analysis, researchers used data from six survey periods between 2007 and 2020. They focused only on participants aged 20 and older, eliminating those who didn’t have complete dietary or health data, as well as those with extremely high or low BMI or calorie intake. Pregnant participants were also excluded. After applying all these filters, a total of 20,804 participants were included in this study.

Blood pressure levels were measured regularly from 2007 to 2020 by a trained healthcare professional. High blood pressure, also known as hypertension, was defined as having an average systolic blood pressure of 130 or higher, having an average diastolic blood pressure of 80 or higher or being on blood pressure-lowering medication.

The DI-GM used in this study was created using information from NHANES. Participants shared details about what they ate over two separate 24-hour periods, spaced three to 10 days apart, to make sure the data was thorough and accurate. Researchers identified 14 key foods and nutrients that impact gut health, scoring them based on their effects on gut bacteria. If someone ate certain beneficial foods at or above the average for their gender, they earned 1 point; if they consumed too much of less gut-healthy foods, they scored 0 points. The total score ranged from 0 to 13, showing how much a person’s diet supports healthy gut bacteria. A higher score indicates more foods that positively affect gut health.

What Did The Study Find?

After adjusting for other factors, DI-GM (a dietary index score capturing certain nutritional patterns) showed a slight protective effect against hypertension, with those in the high DI-GM group having a 13% lower chance compared to the low DI-GM group. Analysis also suggested that this relationship between DI-GM and hypertension is steady and consistent.

An important detail to note is that this study did not directly measure the gut microbiome. Instead, it looked at how diet patterns, measured using the DI-GM, might reflect gut health. The authors explain that while this method isn’t as precise as directly analyzing the microbiome, it still offers useful insights into how diet may impact gut health and, in turn, blood pressure. 

Another limitation to note is that the study used data from NHANES, which only provides a snapshot in time, and it’s difficult to say for sure if one thing causes another. For now, it would be safer to say that a gut-healthy diet is associated with lower risk of high blood pressure. 

Plus, the dietary information relied on people’s self-reports, which can sometimes be inaccurate. Additionally, the DI-GM is just an indicator and doesn’t fully capture the complexity of gut microbes. While the results are relevant to U.S. adults, they might not apply to people elsewhere who have different diets or gut health profiles. Future research could build on these findings by using long-term studies and more precise methods to confirm these relationships.

How Does This Apply to Real Life?

Gut health and heart health may be more closely connected than you think. Emerging research suggests that by supporting your gut through diet, you could unlock surprising benefits, like better blood pressure. Incorporating fiber-rich foods like whole grains, fruits and vegetables into your diet not only nurtures a healthier gut microbiome but also promotes heart health. Foods like yogurt, kimchi and other fermented options add an extra boost, helping to cultivate beneficial bacteria for your gut. 

Here are a few approachable diet tips for supporting your gut and overall well-being:

• Prioritize fiber-rich foods. Add more whole grains, fruits, and vegetables to your meals to promote a diverse and healthy gut microbiome.
• Include fermented foods. Yogurt, kimchi, sauerkraut, and kefir are great for increasing probiotics in your diet.
• Explore plant-based options. Swap out some animal-based meals for plant-based alternatives rich in fiber and nutrients.

Small, consistent changes like these may make a big difference over time, helping to manage blood pressure and improve your overall health. After all, good health truly starts on your plate.

Our Expert Take

This new study published in BMJ Nutrition, Prevention, and Health highlights the intriguing connection between diet, gut health and blood pressure. Researchers found that individuals who ate more gut-friendly foods were less likely to have high blood pressure. Although the study didn’t directly measure the gut microbiome, it underscores the role nutrition plays in fostering a healthy microbiota and, by extension, supporting cardiovascular health. 

As science continues to uncover the links between what we eat, our gut microbiome and overall health, the message becomes clear: small, intentional dietary changes can lead to meaningful improvements in long-term well-being. Whether it’s adding more fiber-rich foods like fruits and vegetables, incorporating fermented options like yogurt or kimchi, or shifting toward plant-based meals, these steps are accessible and impactful.