A compelling new study published in BMJ Nutrition, Prevention & Health reveals a meaningful connection between gut-friendly eating and lower risk of high blood pressure.
Researchers analyzed data from 20,804 U.S. adults (2007–2020) using the NHANES dataset. They developed the Dietary Index for Gut Microbiota (DI‑GM), which scores diets based on fiber, fermented foods, and plant-based intake—key drivers of gut microbiome diversity.
According to the study, individuals with a high DI‑GM score had a 13% lower chance of hypertension compared to those with less gut-supportive diets.
While the research relies on cross-sectional data and doesn’t directly measure gut bacteria, it reinforces growing evidence that what we eat influences gut health and cardiovascular risk.
Experts recommend adding fiber-rich foods like whole grains, legumes, fruits, vegetables, and fermented staples like yogurt and kimchi to promote a healthier gut and support heart health. Limitations include self-reported dietary data and the inability to establish cause-and-effect relationships.
To confirm the findings, longitudinal studies using direct microbiome analysis are needed—though this study marks a significant step toward understanding the gut–heart connection.