Almonds for Gut Health

Almonds for Gut Health

New research from leading scientists suggests that eating almonds supports beneficial gut bacteria and microbiome – a key factor in better digestion and overall health.

Almond consumption boosts the production of butyrate, a short-chain fatty acid (SCFA) that benefits both gut and heart health

Findings from the first review: The potential prebiotic effect of almonds:

The first piece of research, reviewed the evidence for almonds acting as prebiotics and to explain how they might benefit gut health. Prebiotics are substances that nourish or feed beneficial gut bacteria in the large intestine, helping them grow and thrive. This supports a diverse and balanced gut microbiota, which promotes healthy digestion, strengthens the immune system and, according to emerging research, may benefit brain function and protect against disease.

The comprehensive review showed that almonds have significant potential as a functional food with a prebiotic effect. Almonds benefited gut health by:

Enhancing the balance and diversity of bacteria in the gut

>Increasing levels of beneficial gut bacteria such as Bifidobacterium, Lactobacillus, and Roseburia

>Boosting the production of beneficial compounds such as short-chain fatty acids (SCFAs), which help to protect the gut lining, aid in mitigating inflammation and support metabolic health.

“This research suggests almonds act as prebiotics, helping to support gut health,” said Professor Jack Gilbert, University of California San Diego, project lead for the National Institutes of Health’s Nutrition for Precision Health initiative and co-author of the paper. “Almonds contain dietary fiber, polyphenols and non-digestible carbohydrates like oligosaccharides, which provide their prebiotic effects. These nutrients are metabolized by beneficial gut bacteria, supporting their growth and producing beneficial compounds like short-chain fatty acids.”

The second research paper looked at how eating almonds positively benefits cardiovascular and gut health, and explored links between the two areas.

The researchers reviewed many studies and presented their conclusions in a discussion paper focused on how almond consumption affects cardiovascular health, related risk factors, and the gut microbiome. This review also concluded that almonds promote the growth of beneficial gut bacteria and boost the production of SCFAs, particularly butyrate. The review also confirmed that eating almonds can support heart health, for example, by lowering “bad” LDL-cholesterol and blood pressure.

The researchers also speculated on whether the impact of almonds on gut health influences heart health. “The gut-heart axis is an emerging and exciting area of interest in cardiovascular research and our literature review suggests almonds may positively affect this,” said Dr. Ravinder Nagpal, co-author of the paper and Director for The Gut Biome Lab at Florida State University. “Eating almonds appears to regulate the gut microbiome, promotes the growth of beneficial bacteria, and increases the production of butyrate. Collectively, this helps to alleviate inflammation and support metabolic function. This could help to explain the many cardioprotective effects of almonds.”

Almonds contain several substances that function as prebiotics. These include:

Fiber: Almonds are a good source of dietary fiber with 4g per one ounce serving.

Polyphenols:  Almonds contain polyphenols that according to the research team “exhibit prebiotic-like effects by selectively promoting the growth of beneficial gut bacteria and modulating the microbiome through their antioxidant (vitamin E) and antimicrobial activity.”

Oligosaccharides (Non-Digestible Carbohydrates): These carbohydrates help feed beneficial bacteria in the gut.

One ounce (28 g) of almonds provides 6g of protein, 4g of fiber, 13g of unsaturated fat, only 1g of saturated fat, and 15 essential nutrients, including 77mg magnesium (18.3% DV), 210mg potassium (4%DV), and 7.27mg vitamin E (50% DV). They make a great snack, are perfect for topping cereal or yogurt, and are a delicious addition to stir fries, curries and salads.

Brian

The Farmer

Almonds Growing in late June- Monterey Variety

What do you think? Please make a comment.  Be sure to share this article with your friend who might be interested and who are looking for a top notch orchard to buy real almonds from.

Almonds may not be cheap, but they are cheaper than the doctor or hospital. Eat well, live well, and support your organic farmer and family farm.

You can buy unpasteurized raw almonds and almond butter directly from the California farmer at Capay Hills Orchard. Order off the website, www.chorganicalmonds.com or call or text 530-507-8222.

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