The study found that eating about 46 almonds a day may boost gut health

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A small new study claims that snacking on almonds is good for gut health. Image credit: Gabriel (Gabi) Bucattaro/Stocksy.
  • A new study finds that eating 56 grams of almonds per day – the equivalent of about 46 almonds – can improve gut health by boosting butyrate levels.
  • The research involved three groups who replaced their usual snacks with whole almonds, ground almonds, or energy-equivalent control cakes.
  • The authors concluded that incorporating almonds into the diet could be a way to increase fiber intake without causing gut symptoms..

We’re still learning about the human microbiome, and 10-100 trillion microorganisms Living in our bodies, primarily in the human gut. Researchers piece by piece piece together how this vast and small universe works, and how it affects our health.

There appears to be an important player in gut health butyrateIt is a short-chain fatty acid that supports the health of the microbiome itself.

Dr. Alice Credon explain to Medical news today:

“Butyrate is important for gut health, as it serves as a primary source of fuel for colon cells, allowing them to function properly and optimally. It is also involved in sending signals to the gut to start the process of absorbing nutrients.”

“In addition, butyrate produced in the intestine can enter the bloodstream where it is involved in regulating health in other areas of the body, such as the liver, brain and lungs,” said Dr. Creedon.

Dr. Creedon is a Postdoctoral Researcher in the Department of Nutritional Studies at King’s College London. She is also the first author of a new study that explores the value of almonds as a way to support the microbiome supply of butter.

The study shows that eating a healthy handful of almonds every day boosts butter production.

appears in American Journal of Clinical Nutrition. The research was funded by the Almond Board of California.

Documenting the research of Dr.

“Butyrate supports the gut barrier, which prevents bacteria and other microbes from entering the blood. When you do this, butyrate can help reduce ignitionand management of conditions such as Irritable Bowel Syndrome [irritable bowel syndrome]and reduce gastrointestinal discomfort such as bloating,” Alison Tallmana registered dietitian, said MNT.

“Butyrate is produced through the fermentation of fiber in the colon. Therefore, increasing the fiber in the diet, as in almonds, increases the levels of butyrate, which has a positive effect on the health of our gut,” Thalmann said.

Speaking about the nutritional value of almonds, Thalmann further noted that:

“Almonds are packed with many nutrients in one serving, such as 4 grams of fiber, 13 grams of “good” polyunsaturated fat, 1 gram of saturated fat, and 50% of the daily value of vitamin E, and they can be easily incorporated into our diet In a variety of ways.”

However, these seeds come with some caveats to environmental health. According to data provided by the California Almond Board in 2016, approximately 80% Of the world almonds are grown in California.

The crop consumes a large portion of the state’s annual water supply, a concern for some given recent weather conditions. a Study 2019 I found that growing a single almond requires about 12 liters of water.

However, the same study found that while almonds require large amounts of water, “[i]In terms of nutritional benefits, almonds were among the top three foods analyzed, providing the greatest nutritional benefit per unit weight.”

Participants in the current study were 87 healthy adult males and females, ages 18 to 45. They reported eating snacks regularly, at least twice a day, and that they did not follow a moderate or high-fat diet in excess of the recommended 22 grams of fat per day.

In the study, researchers divided participants into three groups, differentiated by the food they replaced with their usual snacks.

One group ate two servings of 28 grams of whole almonds daily, while another group ate two servings of 28 grams of ground almonds daily. The final control group ate a cake that gives the body an equivalent amount of energy as almonds. The trial period was 4 weeks.

At the end of the experiment, the researchers found that the almond groups had significantly higher levels of butyrate in their stool than the control group, 24.1 micromols per gram instead of 18.2. micromol per gram.

There was no significant difference between groups in gut symptoms, gut transit time — the amount of time it takes food to enter and exit the digestive tract — or stool consistency.

In addition, all three groups had a similar abundance of stool cleftwith no obvious differences in gut microbiota at the family level or in terms of diversity.

The study tracked the difference between eating whole or ground almonds in terms of butter production.

Individuals who ate whole almonds had 1.5 more bowel movements each week than those who ate ground almonds.

Dr. Creedon speculated about why this might happen: “Whole almonds differ from ground almonds in the amount of fat that reaches the colon. When we consume whole almonds, more of the fat escapes digestion and reaches the colon. In comparison, more fat in ground almonds is digested in The upper part [gastrointestinal] paths”.

Dr. Creedon noted, “It is possible that in eaters of whole almonds, increased colonic fat may increase stool ease and stool weight. Both of these effects may increase stool frequency in these people. There is little research on the effect of fat on stool frequency. Therefore, these findings require further investigation in future trials.”

Dr. Creedon said surprisingly, “[f]After chewing, the ground almonds had smaller particles compared to the whole, chewed almonds.”

“When we inserted measured values ​​for these particle size distributions from whole and ground almonds into a mathematical model that predicts the amount of fat released from the chewed almonds during digestion, we found that the model predicted that ground almonds released significantly more fat than whole almonds,” she added.

“These results will be explained in more detail in another paper that is currently being prepared for publication.”

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