top of page

Guacamole - Gut Friendly and Heart Healthy

Looking for a healthier snack to offer at your game day party? Do you want to enjoy a delicious dip and nourish your body at the same time?

Who said that snacking has to be unhealthy and guilt-promoting? Snacking can be both delicious and boost your wellness.

This recipe for guacamole is loaded with ingredients that are good for your gut and heart!

Here are some health benefits of the ingredients!
  • Avocados – provide heart-healthy monounsaturated and polyunsaturated fats. They are also a source of gut-friendly prebiotic fiber to support a healthy gut microbiome.

  • Cilantro – contains a variety of phytonutrients such as polyphenols and phytosterols which account for its anti-inflammatory and heart protective properties. Heart health benefits include promotion of healthy blood pressure and cholesterol levels. Cilantro has been used as a digestive aid in reducing gas, bloating and gastrointestinal distress.

  • Garlic – contains a phytonutrient called allicin and other organosulfur compounds that help prevent atherosclerosis (hardening of the arteries) and promote healthy blood pressure and cholesterol levels. It has an anti-inflammatory effect and serves as a prebiotic to feed the good bacteria in the intestines which supports a healthy microbiome.

  • Jalapeno pepper – a source of vitamins, minerals, and a variety of phytonutrients including capsaicin. Heart protective properties include the promotion of healthy blood pressure and antioxidant activity which helps prevent oxidation of lipids (fats) in the blood. This may reduce risk for atherosclerosis or hardening of the arteries. Capsaicin may also support healthy gut bacterial balance and gut barrier function for better digestive health.

  • Onion – a source of allicin, quercetin and other sulfur-containing compounds that support cardiovascular health through their antioxidant, anti-inflammatory, and cholesterol-lowering properties. Onions are also a source of prebiotic fiber and have a positive effect on gut microbial balance by reducing the “bad” bacteria while supporting the “good” bacteria in the large intestines.

  • Tomatoes – contain lycopene which has antioxidant and anti-inflammatory benefits. Lycopene is heart-protective, promotes healthy blood pressure, and is associated with a lower risk of heart disease. Lycopene has also been shown to promote the growth of healthy bacteria in the gut microbiome.

  • Lime – a source of citrus flavonoids shown to be heart protective via their antioxidant, anti-inflammatory, and lipid balancing effects. Citrus flavonoids have also been shown to support a healthy gut lining and have a positive effect on the gut microbiome.

Recipe for Guacamole


4 avocados

3 Tbsp. fresh cilantro

2 garlic cloves (minced)

1 jalapeno pepper (seeds removed, finely chopped)

1/4 cup red onion (finely chopped)

2 tomatoes (diced)

1 lime (use the juice and discard rest of lime)

1/4 tsp. sea salt

1/4 tsp. black pepper


  1. Cut the avocado in half or quarters to remove the flesh from the pit.

  2. Mash the avocado flesh with a fork in a medium-sized bowl to desired texture.

  3. Add the remaining ingredients and fold into the mixture until well-combined.

Serve with organic corn chips or other organic whole grain chips. Enjoy!

(Serves 5)


  • Bhuyan DJ, Alsherbiny MA, Perera S, Low M, Basu A, Devi OA, Barooah MS, Li CG, Papoutsis K. The Odyssey of Bioactive Compounds in Avocado (Persea americana) and Their Health Benefits. Antioxidants (Basel). 2019 Sep 24;8(10):426. doi: 10.3390/antiox8100426. PMID: 31554332; PMCID: PMC6826385.

  • Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi: 10.1080/10408398.2011.556759. PMID: 23638933; PMCID: PMC3664913.

  • Mahleyuddin, Nisa Najibah et al. Coriandrum sativum L.: A Review on Ethnopharmacology, Phytochemistry, and Cardiovascular Benefits. Molecules (Basel, Switzerland) vol. 27,1 209. 30 Dec. 2021, doi:10.3390/molecules27010209

  • Jiang TA. Health Benefits of Culinary Herbs and Spices. J AOAC Int. 2019 Mar 1;102(2):395-411. doi: 10.5740/jaoacint.18-0418. Epub 2019 Jan 16. PMID: 30651162.

  • Hernández-Pérez T, Gómez-García MDR, Valverde ME, Paredes-López O. Capsicum annuum (hot pepper): An ancient Latin-American crop with outstanding bioactive compounds and nutraceutical potential. A review. Compr Rev Food Sci Food Saf. 2020 Nov;19(6):2972-2993. doi: 10.1111/1541-4337.12634. Epub 2020 Sep 27. PMID: 33337034.

  • Kang, Chao et al. Gut Microbiota Mediates the Protective Effects of Dietary Capsaicin against Chronic Low-Grade Inflammation and Associated Obesity Induced by High-Fat Diet. mBio vol. 8,3 e00470-17. 23 May. 2017, doi:10.1128/mBio.00470-17.

  • Dorrigiv M, Zareiyan A, Hosseinzadeh H. Onion (Allium cepa) and its Main Constituents as Antidotes or Protective Agents against Natural or Chemical Toxicities: A Comprehensive Review. Iran J Pharm Res. 2021 Winter;20(1):3-26. doi: 10.22037/ijpr.2020.112773.13940. PMID: 34400937; PMCID: PMC8170763.

  • Guillamón, Enrique et al. Beneficial Effects of Organosulfur Compounds from Allium cepa on Gut Health: A Systematic Review. Foods (Basel, Switzerland) vol. 10,8 1680. 21 Jul. 2021, doi:10.3390/foods10081680.

  • Li N, Wu X, Zhuang W, Xia L, Chen Y, Wu C, Rao Z, Du L, Zhao R, Yi M, Wan Q, Zhou Y. Tomato and lycopene and multiple health outcomes: Umbrella review. Food Chem. 2021 May 1;343:128396. doi: 10.1016/j.foodchem.2020.128396. Epub 2020 Oct 15. PMID: 33131949.

  • Khan UM, Sevindik M, Zarrabi A, Nami M, Ozdemir B, Kaplan DN, Selamoglu Z, Hasan M, Kumar M, Alshehri MM, Sharifi-Rad J. Lycopene: Food Sources, Biological Activities, and Human Health Benefits. Oxid Med Cell Longev. 2021 Nov 19;2021:2713511. doi: 10.1155/2021/2713511. PMID: 34840666; PMCID: PMC8626194.

  • Wiese, Maria et al. Prebiotic Effect of Lycopene and Dark Chocolate on Gut Microbiome with Systemic Changes in Liver Metabolism, Skeletal Muscles and Skin in Moderately Obese Persons. BioMed Research International vol. 2019 4625279. 2 Jun. 2019, doi:10.1155/2019/4625279.

  • Ahmed OM, AbouZid SF, Ahmed NA, Zaky MY, Liu H. An Up-to-Date Review on Citrus Flavonoids: Chemistry and Benefits in Health and Diseases. Curr Pharm Des. 2021;27(4):513-530. doi: 10.2174/1381612826666201127122313. PMID: 33245267.

  • Wang M, Zhao H, Wen X, Ho CT, Li S. Citrus flavonoids and the intestinal barrier: Interactions and effects. Compr Rev Food Sci Food Saf. 2021 Jan;20(1):225-251. doi: 10.1111/1541-4337.12652. Epub 2020 Nov 10. PMID: 33443802.

bottom of page