Introduction
Almonds are a popular snack food that are known for their crunchy texture and nutty flavor. But did you know that they may also be beneficial for your gut health? A recent study suggests that almonds can help improve gut health by increasing the number of beneficial bacteria in the gut. This could lead to improved digestion, better nutrient absorption, and a stronger immune system. In this article, we will discuss the findings of the study and how almonds can help improve gut health.
Almonds Can Possibly Help Improve Gut Health, Study Suggests
A recent study suggests that almonds may be beneficial for improving gut health. The study, published in the journal Nutrients, found that consuming almonds may help reduce inflammation in the gut and improve the balance of beneficial bacteria in the gut microbiome.
The study involved a group of healthy adults who were randomly assigned to either a control group or an almond-supplemented group. The almond-supplemented group consumed 30 grams of almonds per day for four weeks. At the end of the study, the researchers found that the almond-supplemented group had significantly lower levels of inflammation in the gut compared to the control group.
In addition, the almond-supplemented group had a higher abundance of beneficial bacteria in the gut microbiome, such as Bifidobacterium and Lactobacillus. These bacteria are important for maintaining a healthy gut and have been linked to improved digestion and better overall health.
The researchers concluded that consuming almonds may be beneficial for improving gut health. They suggest that further research is needed to confirm their findings and to determine the optimal amount of almonds to consume for optimal gut health.
If you’ve found yourself suffering from gut-related health issues, then you’re far from alone. Almost 40% of adults deal with a functional gastrointestinal disorder, according to HCPLive. That might include heartburn and acid reflux to bloating or even irritable bowel syndrome. GI Alliance also notes that 20 million people in the United States face chronic digestive diseases while it’s also the number one cause of hospitalization. That’s not to mention the time off from work that becomes necessary, and the pain people end up attempting to manage. Fortunately, a new study has found that eating a few almonds every day can help to improve your gut health.
Conducted by researchers from King’s College London, this study was published in the American Journal of Clinical Nutrition and involved 87 adults, whose regular diet didn’t include an adequate amount of fiber but did include unhealthy snacks such as chocolate or chips. After splitting those involved into three groups, the researchers behind the study asked one group to give up their normal snacks and instead eat 56 grams of whole almonds per day for a total of four weeks. The second group switched their snacks to the same amount of almonds. However, in this case, they were ground nuts instead of whole. Finally, the third group didn’t swap almonds into their diet, but did switch to muffins.
After the month-long period, the researchers found that participants who had switched to a daily almond snack of either kind had a higher amount of butyrate than those who were eating muffins. They also found that eating almonds increased the amount of monosaturated fatty acids, fiber, and potassium, as well as additional nutrients.
“Part of the way in which the gut microbiota impact human health is through the production of short-chain fatty acids, such as butyrate. These molecules act as a fuel source for cells in the colon, they regulate absorption of other nutrients in the gut, and help balance the immune system,” lead author Professor Kevin Whelan, head of the Department of Nutritional Sciences at King’s College London, said in a press release. “We think these findings suggest almond consumption may benefit bacterial metabolism in a way that has the potential to influence human health.”
“The findings from this study weren’t surprising when comparing almond intake to muffin intake (depending on the type of muffin), because almonds contain more fiber,” Paulina Lee, MSHS, RD, LD, functional gut health dietitian and founder of Savvy Stummy, LLC, tells Eat This, Not That! “Fiber is the main fuel for probiotics or our healthy gut bacteria to utilize, so that they can create metabolites, like serotonin and butyrate.”
At the same time, Lee notes that “almonds aren’t the only way to get more butyrate.”
“Eating 30 different vegetables, including avocados, legumes, or other prebiotic foods per week—and including fermented foods, like kimchi and sauerkraut—can help you build diverse gut bacteria,” Lee advises. “So, they can produce more butyrate and other beneficial metabolites for our body.”
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