Eating almonds daily promotes a healthy gut, suggests a study published in the American Journal of Clinical Nutrition.¹

In this 4-weeks trial from the UK, 87 healthy adults, aged 18-45 years, were divided into three groups: the first group was given 56 g/day of whole almonds in two portions each daily as replacement for their habitual snacks. The second group was given 56 g/day of ground almonds in two portions each daily. The control group received isocaloric muffins.

The levels of butyrate in the fecal matter was considerably high among the two groups receiving almonds (whole and ground) compared to the control group; 24.1 µmol/g vs 18.2 µmol/g. All three groups also showed similar amount of fecal bifidobacteria: whole almonds (8.7%), ground almonds (7.8% or controls (13.0%). Those who ate whole almonds had 1.5 more bowel movements each week compared to those who ate ground almonds. However, gut symptoms, gut transit time and stool consistency were comparable between the three groups. Eating almonds, whether whole or ground, had no effect on gut microbiota, gut transit time, stool consistency or gut symptoms.

This study demonstrates that eating almonds does not significantly alter the composition of gut microbiota. But, it increases the level of butyrate, which has a positive effect on gut health by enhancing the intestinal barrier function and mucosal immunity via its anti-inflammatory action. Eating almonds does not cause gut symptoms, it can be included in the diet as a source of dietary fiber.

Reference

1. Creedon AC, et al. The impact of almonds and almond processing on gastrointestinal physiology, luminal microbiology and gastrointestinal symptoms: a randomized controlled trial and mastication study. Am J Clin Nutr. 2022 Sep 20;nqac265. doi: 10.1093/ajcn/nqac265.