Jennifer Causey
Eating a handful of almonds a day can significantly improve gut health, according to a new study by King’s College London. The study was published in the American journal of clinical nutrition and found that eating whole almonds every day promoted more regular bowel movements throughout the week. It should be noted that this study was funded by the California Almond Boardthus, more unbiasedly funded research is needed to support the results.
“We think these findings suggest that almond consumption may benefit bacterial metabolism in a way that has the potential to influence human health,” said Professor Kevin Whelan, Head of the Department of Nutritional Sciences at King’s College London and lead author. main of the study. at the launch of the university.
Related: Are almonds as healthy as you think they are?
What the study found
The researchers selected 87 adults who reported eating less than recommended amount of dietary fiber and preferred to eat processed snacks. The participants were divided into three groups: the first group replaced their usual snack with 56 grams of whole almonds per day, the second group with 56 grams of ground almonds per day, and the third group was the control group, consuming one muffin each day as your snack. For reference, 56 grams is equal to approximately 2 ounces of almondsor about a third of a cup.
After four weeks of prescribed snacks, the trial ended. The most notable finding was that the almond eaters in the study had much higher levels of butyrate, a short-chain fatty acid that is vital for gut health. Acting as the main source of fuel for the lining of the colon, butyrate strengthens the intestinal wall and improves the environment for intestinal microbes to flourish.
There were no signs of food moving faster through the gut for any group in this study. However, the whole almond group was noted to have an additional 1.5 stools per week compared to the other study groups. This means that eating almonds can help people with constipation or those who just want to be more regular. This could be due in part to the fiber content of almonds. The amount consumed in the study would have added 7 grams of fiber per day to participants in the intervention groups, which is approximately 28% of those recommended daily intake.
The bottom line
Overall, the study showed that eating whole or ground almonds helped improve participants’ diets. Eating a handful of almonds a day means consuming more unsaturated fatty acids, fiber, potassium, and more of the nutrients your body (and gut) need to thrive. Plus, it might help make your bowel movements more regular. Try adding almonds along with dried fruit as a high-fiber snack or use almonds in recipes like our fruit energy balls either Cherry Chocolate Chip Granola Bars.
Until next time: The 10 Best Healthy Snacks, According to Dieticians
