Probiotic and fibre-rich foods are great for our guts (which, it turns out, influence a lot of our overall health).
But the British Heart Foundation (BHF) have warned that not all of these are as kind to our hearts, even though happier guts usually mean better cardiovascular health.
BHF nutrition lead Tracy Parker said that though, “We encourage everyone to choose foods that can keep their gut microbiome healthy… A lot of these products can contain high levels of salt or sugar.”
Here are five foods they warn to “watch out for”:
1) Kimchi
The fermented cabbage dish is great for our gut microbiomes. It’s packed with probiotics, and it may make your digestive tract an unwelcome space for “bad” gut bacteria.
But, the BHF said, “traditional kimchi is often made with a lot of salt, so it can raise blood pressure if eaten frequently or in large quantities. High blood pressure is known to increase your risk of having a heart attack or stroke”.
They advise trying smaller portions or lower-salt versions.
2) Kombucha
The jury’s still out on whether kombucha, a fermented tea, definitely benefits your gut health, though the BHF says it “can be a healthier alternative to sugary or fizzy drinks and has become a popular choice for people looking to introduce fermented products into their daily routine”.
But, they add, “many commercial kombucha products contain added sugars. Eating too much sugar can lead to weight gain, which in turn can increase the risk of a heart attack or stroke or other cardiovascular disease.”
Stick to kinds with “no added sugar” written on the label if you can.
3) Fruit yoghurt
Plain yoghurt contains live bacteria that could benefit the gut, and it’s also high in calcium, which is linked to a lower risk of bowel cancer.
But flavoured, sweetened, and “fruit” yoghurts often “contain added sugars and may have fewer live cultures than plain versions,” the BHF cautioned.
They reccomend choosing plain yoghurt with “live and active cultures” on the label to “ensure you are buying a low sugar option that is good for your gut”.
If you like, you can add fresh fruit at home.
4) Smoothies
“Smoothies made with whole fruits provide prebiotic fibre that feeds the beneficial gut bacteria and supports digestive health,” the BHF said.
But a mere 150ml counts as one of your five a day, and many of us are drinking more than that.
Additionally, “blending breaks down the structure of fruit, releasing ‘free sugars’ that behave like added sugars in the body and cause faster rises in blood sugar levels,” they shared.
“Regularly consuming too much sugar can lead to weight gain, which can increase the risk of developing type 2 diabetes, heart and kidney disease.”
Stick to recommended portion sizes and consider adding nuts, which provide protein and fibre that may help to control the impact of the sugars.
5) Sauerkraut
Like kimchi, this fermented cabbage dish can also be high in probiotics.
But it also often runs a little salty, the BHF said, “which may be a concern for anyone watching their blood pressure. Some shop-bought versions are also pasteurised, which removes most of the live bacteria”.
Try “checking the label and eating small portions,” as well as looking for “raw” sauerkraut or those described as containing “live cutlures”.
