Scientists at Kings College London have found that consuming almonds on a daily basis improves gut health.
Almonds Boost Butyrate Production
Consuming almonds every day significantly boosts butyrate production, according to research reported in the American Journal of Nutrition. A short-chain fatty acid known as butyrate is believed to promote good intestinal health. It is the primary fuel source for colon cells.
When it functions properly, it fosters the growth of gut microorganisms, strengthening the gut wall, reducing leakage or inflammation, and enhancing nutritional absorption.
To arrive at these conclusions, the research team looked into how whole and ground almonds affected the makeup of intestinal microorganisms.
Connection Between Almonds and Gut Health
The KCL team wanted to learn more about the connection between eating almonds and outcomes related to gut health. For the study, they gathered 87 adults to take part. Each person previously consumed less dietary fiber than is advised and frequently snacked on unhealthy foods like cookies or chips.
The participants were split into three groups by the researchers: one group began consuming 56 grams of whole almonds daily; another group began consuming 56 grams of ground almonds daily; and the third group, serving as the control group, consumed energy-balanced muffins. Four weeks were spent on the entire experiment.
Experiment Result
According to the findings, butyrate levels were considerably higher among those who had consumed whole or crushed almonds.
In a press release, King's College London's Professor Kevin Whelan, the study's lead author, stated that the creation of short-chain fatty acids like butyrate by the gut microbiota has a positive impact on human health.
The length of time needed for food to travel through the stomach, or gut transit time, was not significantly different across the groups of people. However, compared to the other groups, those who consumed whole almonds did report having 1.5 more bowel movements weekly. Almonds may thus be beneficial for people who are experiencing constipation.
Additionally, the research illustrates that consuming whole or crushed almonds can enhance other dietary elements. Additionally, those who had been consuming almonds had increased intakes of fiber, potassium, monounsaturated fatty acids, and other vital minerals.
Nuts in Gut Health and Weight Management
Nuts may provide probiotic microorganisms with protection. According to a study in the journal Food Microbiology, chestnut flour and extract enable several strains of lactobacilli bacteria to withstand bile and stomach acids. This indicates that they are more likely to reach the large intestine, where they carry out their beneficial function.
It's still early, but one more method nuts may aid in weight management is through their effect on preserving and/or boosting good gut bacteria. Everything has to do with beneficial bacteria, the substances they produce, and how these substances affect the body's ability to regulate its weight.
In actuality, the opposite is true. The high fiber content of nuts and seeds is beneficial for your digestive system and regularity.
According to Harvard University, the Institute of Medicine suggests 30 grams per day for men and 21 grams per day for women who are over 50. Women should aim for 25 grams of fiber per day between the ages of 19 and 50, while men should aim for 38 grams.
A handful of nuts, or an ounce or a quarter of a cup, provides a lot of nutrition for your money, according to Brigham and Women's Hospital's director of nutrition and registered dietitian Kathy McManus. They contain between 1 and 3 grams of fiber, 160 to 200 calories, and 3 to 7 grams of protein per ounce.
