Eating almonds can promote gut health

Eating a handful of almonds a day significantly increases the production of butyrate, a short-chain fatty acid
that promotes gut health.

A team of researchers from King's College London investigated the effects
of whole and ground almonds on the composition of gut microbes.
The study, published today in the American Journal of Clinical Nutrition, was funded
by the California Almond Board.

The gut microbiota is made up of thousands of
microorganisms that live in the gut.
These substances play a vital role in digesting nutrients and have a positive or negative impact on
our health, including the digestive and immune systems.
The mechanisms by which the gut microbiota affects human health are still being studied, but evidence suggests that eating specific types of foods can have a positive impact on
the types of bacteria in our gut or their role in our gut.

Researchers at King's College London recruited 87 healthy adults who already consumed less than recommended amounts of dietary fiber and ate typically unhealthy snacks (e.
g.
, chocolate, potato chips).

The researchers divided the participants into three groups: one group ate 56 grams of whole almonds per day, the other ate 56 grams of ground almonds per day, and the control group ate energy-matched muffins as a control
.
The trial lasted four weeks
.

The researchers found that people who ate almonds had significantly higher butyrate than those
who ate muffins.
Butyrate is a short-chain fatty acid that is the main fuel source
for cells lining the colon.
When these cells function effectively, they provide ideal conditions for the reproduction of gut microbes, making the intestinal wall strong, watertight or inflamed, and absorbing nutrients
.

No significant differences were observed in intestinal transit time (the time it takes for food to pass through the intestines), but people who ate whole almonds had 1.
5 more bowel movements per week compared to other groups
.
These findings suggest that eating almonds is also beneficial
for constipation sufferers.

Trials have shown that eating whole and ground almonds improves people's diets, with higher
intake of monosaturated fatty acids, fiber, potassium and other important nutrients compared to controls.

Lead author Professor Kevin Whelan, Head of the Department of Nutritional Sciences at King's College London, said: "Part of the way the gut microbiota influences human health is through the production of short-chain fatty acids such as butyrate
.
These molecules act as a fuel source for colon cells, they regulate the absorption of other nutrients in the gut, and help balance the immune system
.
We believe that these findings suggest that eating almonds may benefit bacterial metabolism and thus may affect human health
.
”