Almonds Promote Intestinal Health

already a small part Almond per day, according to a recent study, can have extremely positive effects on intestinal flora And this gut health To highlight. In particular, consumption increases production. short chain fatty acid butyrateWhich promotes intestinal health.

research team Professor Kevin Whelan From King’s College London studied the effects of whole and ground almonds on the composition of the gut microbiome (gut flora). The results were published inAmerican Journal of Clinical Nutrition” free.

Gut flora affects health

“The gut microbiome is made up of thousands of microorganisms that live in the gut. These play an important role in the digestion of nutrients and can positively or negatively affect our health, including our digestive and immune systems.”Explain to the researchers.

nutrition This in turn has far-reaching effects on the composition of the intestinal flora, which in turn can have health consequences that are not limited to the gut. For example, affects Intestinal flora also increases risk of multiple sclerosis and about gut-brain axis even brain and behavior,

The mechanisms by which the gut microbiome affects human health are still being explored, but there is evidence that consumption of certain foods The British research team says that the types of bacteria in our gut or what they do in our gut can positively affect them.

Studying the effects of almonds

To test whether almonds may play a positive role here, for the present study 87 healthy adults recruits who consumed less than the recommended amount of fiber and consumed specific unhealthy snacks (eg chocolate, chips) before the start of the study.

participants were three groups Split: One group traded their snacks for four weeks for 56 grams whole almonds per day, against another 56 grams ground almonds per day and the control group ate muffins With the same caloric content, the researchers report.

At the start of the study and after four weeks, intestinal microbiota (using gene sequencing), presence of short-chain fatty acids (gas chromatography) and volatile organic compounds (gas chromatography/mass spectrometry) as well as intestinal infections Timing, stool volume and intestinal symptoms were determined.

more butyrate than almonds

Although almond consumption had only a limited effect on the composition of the intestinal flora, butyrate concentrations were increased, leading to Positive changes in microbiota functionality Closer, the team explains.

The almond eaters had significantly higher levels of butyrate than the control group. “Intestinal microbiota influence human health through production of short-chain fatty acids such as butyrate, among other things”Professor Whelan says.

Short-chain fatty acids serve as a fuel source for cells in the large intestine, regulate the absorption of other nutrients in the intestine and contribute to the balance of the immune system. Thus it plays an important role in intestinal health.

Other benefits of consuming almonds

related to intestinal transit time (the time it takes for food to pass through the intestines), according to the researchers, there were no significant differences between the groups. But the participants who consumed whole almonds had 1.5 extra bowel movements per week compared to the other groups. So the consumption of almonds could possibly also be against Constipation helping out.

Apart from this, by consuming whole and ground almonds nutrition clearly the participants advancedBecause they consumed more monounsaturated fat, fiber, potassium and other important nutrients than the control group.

“We believe (…) that almond consumption can promote bacterial metabolism in a way that has the potential to affect human health”summed up Professor Whelan, (FP)