- The British Heart Foundation (BHF) issued a statement on Friday, March 27, 2026 warning about the hidden dangers to heart health that certain popular gut-friendly foods and drinks could pose.
- Some of the foods and drinks listed by the BHF included, kimchi, sauerkraut, kombucha, and fruit smoothies.
- Cardiology dietitian Michelle Routhenstein unpicks the BHF’s warning, and explains what to be mindful of when looking for a diet that protects both the gut and heart health.
On Friday, March 27, 2026, the British Heart Foundation (BHF) issued a warning about the potential hidden dangers to cardiovascular health posed by some popular foods and drinks with a reputation for being good for the gut.
The BHF lists kimchi, sauerkraut, fruit yoghurts, kombucha, and smoothies as products that we may want to be wary of if we are mindful of our heart health.
The warning has come as a surprise to many, given that most of these foods and drinks have been linked to a wide array of health benefits over the years.
A recent study even suggested that a probiotic derived from kimchi may help parse certain nanoplastics out of the body.
But what did the BHF actually claim about these foods, and what should we know about their risks and benefits for gut and heart health?
Michelle Routhenstein, MS, RD, CDCES, CDN, a cardiology dietitian and owner of Entirely Nourished, spoke to Medical News Today to lay down the facts.
While the BHF statement highlighted the many benefits of the foods and drinks listed, it made some specific points about how various ingredients often added to those food items could impact cardiovascular health.
Specifically, it warned that shop-bought versions of kimchi and sauerkraut can have a high quantity of added salt, which has been linked to high blood pressure (hypertension) and related cardiovascular problems.
Similarly, it noted that store-bought kombucha can be high in added sugar, which has been linked to a significant increase in risk for cardiovascular diseases. They issued a similar warning for store-bought, fruit-flavored yoghurts.
Finally, the BHF cautioned that smoothies, while they can be an easy source of nutrients derived from fruit and veg, have a lower content of fiber than whole, fresh fruit and veg.
This means that the natural sugars contained in smoothies can get absorbed in the blood too fast, which can lead to blood sugar spikes.
“Certain gut-friendly foods like kimchi, sauerkraut, yogurt, and kombucha provide unique probiotic strains that can support heart health, but the specific product and context matter,” Routhenstein highlighted.
She explained that:
“Some of these strains may help reduce the production of trimethylamine-N-oxide (TMAO), a compound linked to atherosclerosis, and can modulate gut-derived inflammation by promoting anti-inflammatory metabolites, such as short-chain fatty acids.”
However, the dietitian cautioned that “some store-bought ferments are high in salt or added sugar, which can raise blood pressure or affect blood sugar, while lower-salt, lower-sugar options or homemade versions fit well into a heart-healthy diet,” which is in line with the recent BHF advice.
Routhenstein noted that there are ways to ensure that the foods and drinks we consume are beneficial for both our gut and our heart health.
While it may indeed be trickier to get the balance right with products like fruit smoothies, Routhenstein said they “are not inherently harmful.”
“When balanced with fiber, protein, and healthy fats, they slow sugar absorption, add nutrient density, and can deliver extra polyphenols and antioxidants to support anti-inflammatory pathways,” she advised.
According to Routhenstein, “choosing plain probiotic dairy provides calcium, magnesium, protein, and live cultures, and pairing it with berries, nuts, or seeds further enhances fiber, polyphenols, and healthy fats.”
“The key is mindful product selection, portioning, and pairing to maximize both gut and heart benefits,” she concluded.
