King’s researchers looked into how eating whole or crushed almonds affected the diversity of intestinal bacteria. The Almond Board of California supported the research that was just released in the American Journal of Clinical Nutrition.
There are thousands of different kinds of microorganisms that make up the gut microbiome. These serve an important function in the digestion of food and can have either a beneficial or detrimental effect on human health. While research continues into the methods by which gut microbiomes affect human health, there is evidence to suggest that some foods can have a beneficial effect on the species of bacteria in our guts or the activities of those bacteria.
The research
One hundred and eighty-seven persons were enlisted by the researchers; all of them were consuming less fiber than is suggested and frequently snacking on bad foods. One group swapped out their daily snacks for 56 g of whole almonds, second group started eating 56 g of ground almonds, and the third group ate energy-matched muffins. The duration of the experiment was four weeks.
Gut microbes influence human health in part by creating short-chain fatty acids like butyrate. These chemicals serve as a source of energy for cells in the colon, control the intestinal absorption of other nutrients, and maintain immune system homeostasis. It was determined by the study’s authors that butyrate levels were substantially greater in the almond eaters versus muffin eaters. The colonic epithelial cells primarily use the short-chain fatty acid butyrate for energy. When these cells are doing their job properly, the gut microorganisms thrive, the gut wall isn’t leaky or irritated, and nutrients may be absorbed.
Although there was no statistically significant change in gut transit time, those who had the most whole almonds had 1.5 more bowel movements a week than the other groups. These results also imply that constipation sufferers may benefit from consuming almonds. When compared to a control group, those whose diets included both whole and ground almonds had significantly higher intakes of monounsaturated fatty acids, fiber, potassium, and other essential nutrients.
