Study: Eating handful of almonds daily is good for gut

Daily consumption of a handful of almonds significantly increases the production of butyrate, a fatty acid that promotes intestinal health. This is the conclusion reached by researchers from King's College London, Journal of Clinical Nutrition published the results.

Intestinal microbiome consists of thousands of useful and harmful microorganisms that affect the course of metabolic, immune and other processes in the body. The mechanisms of how the gut microbiome affects human health are still being studied, but evidence suggests that eating certain foods can have a positive effect on the types of bacteria in our gut.

Almonds contain lipids, fiber and polyphenols, play an important role in nutrient digestion and can have positive or negative health effects.

The study, supported by the California Almond Growers Council, involved 87 healthy adults who consumed low amounts of dietary fiber and frequently snacked on chocolate, chips and other unhealthy foods. They were divided into three groups: one group replaced their snacking with 56 grams of whole almonds a day, another group had 56 grams of ground almonds, and the control group ate muffins with equivalent calories for four weeks.

Gut butyrate content was significantly higher in those who ate almonds. Butyrate is a short-chain fatty acid that is a major fuel source for the cells lining the colon, which promote the growth of beneficial intestinal bacteria.

Also, daily consumption of a handful of almonds increased levels of potassium and other important nutrients compared to the control group. In addition, those who ate whole almonds had more frequent bowel emptying due to increased fiber intake. This suggests that eating almonds may also benefit people with constipation.

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