Research published in the American Journal of Clinical Nutrition found that consuming a small amount of almonds daily dramatically enhances the production of the beneficial short-chain fatty acid butyrate, which is beneficial for gut health.

The study enrolled 87 healthy adults who previously consumed less dietary fiber than advised and frequently snacked on junk food. Participants were divided into three groups: 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 study was carried on for four weeks.

Researchers found that butyrate levels were substantially greater among nut eaters than in muffin eaters. Butyrate is a short-chain fatty acid that serves as the colons primary energy source. When these cells are functioning correctly, the environment is perfect for gut microbes to grow, absorb nutrients, and develop a strong gut wall that is not leaky or inflammatory.

In contrast to the other groups, those who consumed whole almonds had an extra 1.5 bowel movements each week. Gut transit time, or the amount of time it takes for food to travel through the gut, showed no significant differences. These results imply that consuming almonds may also aid food absorption in the stomach and regulate the immune system in people with constipation.

Experts suggested that eating almonds may improve bacterial metabolism in a way that may impact human health.

(Source: https://www.hindustantimes.com/lifestyle/health/consuming-almonds-can-boost-your-gut-health-study-101666345004348.html)