Imagine helping your heart and improving your gut health just by eating a handful of grapes each day. That’s exactly what a new study from the University of California’s David Geffen School of Medicine suggests.
The research, published in the journal Nutrients, shows that grapes—thanks to their natural compounds—may offer surprising benefits for both the digestive system and heart health.
Grapes have long been praised for their nutrients and antioxidants. These antioxidants, called polyphenols, are also found in apples and other fruits and are known to support blood vessel health, reduce inflammation, and help control blood sugar and blood pressure. But this study went a step further to explore what else grapes might be doing inside our bodies.
To find out more, the researchers worked with 19 healthy adults. For four weeks, these participants followed a strict diet that was low in polyphenols and fiber. After that, they continued the same diet but added grape powder—about 46 grams per day, which is roughly equal to eating two servings of fresh grapes.
Throughout the study, researchers collected stool, blood, and urine samples to look for any changes. After four weeks of eating the grape powder, the results were promising.
One of the biggest changes was an increase in the diversity of the participants’ gut bacteria. A healthy and diverse gut microbiome is believed to be important for digestion, immunity, and even mental well-being.
In particular, there was a noticeable rise in a type of bacteria called Akkermansia, which has been linked to better blood sugar control and improved fat metabolism. This kind of bacteria is often seen as a sign of a healthy gut.
But the benefits didn’t stop there. The study also found a drop in cholesterol levels. Total cholesterol went down by 6.1%, and LDL cholesterol—often called the “bad” cholesterol—dropped by 5.9%. These are important changes, especially since high LDL cholesterol is one of the leading causes of heart disease.
Researchers also noticed a 40.9% drop in specific bile acids in the body. These acids help digest fats, but they also play a role in how the body manages cholesterol. A decrease in these acids suggests the body may be breaking down and clearing cholesterol more efficiently.
Overall, the study gives new insight into how natural foods like grapes can support better health. The fact that something as simple as eating grapes might help your gut and lower cholesterol is both exciting and encouraging. It’s also a reminder that small, daily food choices can have a big impact over time.
Of course, grapes alone aren’t a magic fix. A healthy lifestyle still depends on eating a variety of foods, staying active, getting enough sleep, and managing stress. But this study adds grapes to the list of foods that may play an important role in long-term health—especially for the heart and gut.
So the next time you’re choosing a snack, reaching for a bunch of grapes might be a sweet and smart decision—for your taste buds and your health.
If you care about heart health, please read studies about how eating eggs can help reduce heart disease risk, and Vitamin K2 could help reduce heart disease risk.
For more information about heart health, please see recent studies about how to remove plaques that cause heart attacks, and results showing a new way to prevent heart attacks, strokes.
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