Everyone encourages eating almonds since they are packed with nutrients, from Ayurveda to modern nutritionists. But are these nuts healthy for human digestion? A study found that consuming a small number of almonds daily significantly increases the synthesis of the short-chain fatty acid butyrate, which is good for gut health.
Research
A group of scientists from King's College London looked into how whole and crushed almonds affected the types of intestinal bacteria. The Almond Board of California provided funding for the study, which was published today in the American Journal of Clinical Nutrition. Numerous microorganisms that live in the gut make up the gut microbiome. These are essential for the digestion of nutrients and can be good or bad for our health, including our immunological and digestive systems.
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Although research into the methods by which the gut microbiomes affect human health is ongoing, there is evidence that consuming certain foods can have a favourable impact on the sorts of bacteria in our guts or what those bacteria do there. 87 healthy adults who regularly ate typical unhealthy snacks and consumed less dietary fibre than recommended were recruited by King's College London researchers (e.g. chocolate, crisps). Three groups of participants were created: one group switched to 56 g of whole almonds daily, another to 56 g of ground almonds daily, and the third group consumed energy-equivalent muffins as a control. The four-week trial was completed.
Findings
Researchers discovered that butyrate levels were substantially greater among nut eaters than in muffin eaters. A short-chain fatty acid called butyrate serves as the colon's main energy source. When these cells are functioning properly, the environment is perfect for nutrients to be absorbed, the strong gut wall that is not leaky or inflammatory, and the growth of gut bacteria.
Conclusion
The amount of time it takes for food to travel through the colon was not significantly different between the groups, but those who had whole almonds had 1.5 more bowel movements per week on average. According to these findings, consuming almonds may help persons who are constipated. Consuming whole and ground almonds improved people's diets, according to research, as they consumed more monounsaturated fatty acids, fibre, potassium, and other crucial nutrients than the control group.
