From King’s College London , a team of scientists investigated the effects of eating whole and ground almonds on the composition of intestinal microbial organisms. Eating a handful of almonds a day can greatly promote the production of butyrate, a short-chain fatty acid that promotes intestinal health. The study was recently published in the American Journal of Clinical Nutrition.
The human gut microbiota consists of thousands of microorganisms living in the gut. These microorganisms play a vital role in digesting nutrients and can have significant positive or negative effects on our health, including the digestive and immune systems. Although the mechanisms of how the gut microbiome affects human health are still under investigation, there is evidence that eating specific types of food can positively affect the types of bacteria in our gut or their role in our gut.
Investigators recruited 87 healthy adults who used typical unhealthy snacks (such as chocolate, potato chips) as snacks, and the questionnaire concluded that their dietary fiber intake was already lower than the recommended amount. Participants were divided into three groups: one changed their snacks to 2 ounces (56 g) of whole almonds per day, the other changed to 2 ounces (56 g) of almond powder , while the control group ate energy-matched muffins as controls. The trial lasted for four weeks. "Part of the way the gut microbiota affects human health is by producing short-chain fatty acids , such as butyric acid . These molecules act as fuel sources for colon cells, and they regulate the absorption of other nutrients in the intestine and help balance the immune system."
Researchers found that people who eat almonds had a significantly higher butyrate than those who consumed muffins. Butyrate is a short-chain fatty acid and is the main fuel source for colonic lining cells. When these cells function effectively, they provide the ideal conditions for the prosperity of intestinal microorganisms, making the intestinal walls strong without leakage or inflammation and allowing nutrients to be absorbed.
did not observe significant differences in intestinal transport time—the time it takes for food to move all the way through the intestine. However, participants who consumed whole almonds had 1.5 additional bowel movements per week compared to other groups. These results suggest that eating almonds can also benefit those with constipation.
tests showed that eating whole almonds and ground almonds improved people's diet and had a higher intake of monounsaturated fatty acids , fiber, potassium and other important nutrients than the control group.
Professor Whelan added: "We believe these findings suggest that eating almonds may be beneficial to bacterial metabolism in ways that may affect human health."
The study was funded by the California Almonds Commission.
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