Almonds Enhance Gut Health

A new study has shown that eating a handful of almonds daily can significantly boost gut health. The study conducted by King's College London and published in the American Journal of Clinical Nutrition found that the typical Western diet, which is highly processed, does not promote gut health, which can be affected not only by what we eat but also by how we consume food. Having a healthy gut is crucial and has been linked to reduced anxiety, lowered risks of diabetes, and inflammation. This is why it is important to consume foods rich in fats, like avocados, as well as healthy bacteria from foods like yogurt, and fiber from fruits and vegetables. Now, almonds can be added to that list of gut-health boosters, as the study found that eating a handful of almonds every day enhances regular bowel movements over the week. This is because almonds, which contain fats, fiber, and polyphenols, increase the production of butyrate, a fatty acid that promotes gut health by maintaining the integrity of the colon, improving gut transit time (the time it takes for food to pass through the intestines), serving as a fuel source for cells in the large intestine, regulating the absorption of other nutrients in the gut, and contributing to immune system balance. The study, funded by the California Almond Growers Council, included about 87 healthy adults who consumed low amounts of fiber and snacked on processed foods like chocolate and potato chips. They were divided into three groups: one group replaced their daily snacks with 56g of whole almonds, another ate 56g of ground almonds, and a comparison group consumed pancakes with the same calorie count as the almonds. Those who consumed whole and ground almonds had higher levels of butyrate in the gut and more potassium. Whole almonds were also linked to regular bowel movements, suggesting they may help with constipation.