Daily almond consumption found to promote gut health
Eating a handful of almonds each day increases the production of a type of short-chain fatty acid, which in turn acts as a fuel source for the gut microbiota. According to researchers at King’s College London, eating specific types of food can positively influence the gut microbiome i.e, the types of bacteria and their composition in our gut, and thus can have a positive or negative influence on our health.
The researchers had recruited 87 healthy adults who were eating less than the recommended amount of dietary fibre and who snacked on unhealthy snacks such as chocolate or crisps. The participants were split into three groups: one group changed their snacks for 56 g of whole almonds a day, another for 56 g of ground almonds a day, and the control group ate energy-matched muffins as a control.
After a month, the researchers found that the levels of a short-chain fatty acid, called butyrate, was significantly higher among almond eaters compared to those who consumed the muffin.
Butyrate is the main source of fuel for the cells lining the colon. When these cells function effectively, it provides an ideal condition for gut microbes to flourish, for the gut wall to be strong and not leaky or inflamed and for nutrients to be absorbed.
The researchers also noted that whole-almond eaters had an additional 1.5 bowel movements per week compared to the other groups. These findings suggest eating almonds could also benefit those with constipation.
A final round of testing showed that eating whole and ground almonds improved some of the participants’ diets, as they had now higher intakes of monosaturated fatty acids, fibre, potassium, and other important 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,” said Professor Kevin Whelan, Head of Department of Nutritional Sciences at King’s College London.
“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. We think these findings suggest almond consumption may benefit bacterial metabolism in a way that has the potential to influence human health.”
Category: Wellness and Complementary Therapies
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