Almonds are good for gut health because they contain prebiotics, aid digestion, can enhance overall well-being and also support heart health.
When it comes to gut health, almonds can be the perfect nuts as they’re packed with nutrition that can really boost your digestion. They’re high in protein and loaded with prebiotics, which feed the good bacteria in your gut. By adding these crunchy little gems to your meals or munching on them throughout the day, you’re doing your digestive system a favour and supporting a healthier gut.
Are almonds good for your gut health?
Almonds are a healthy food that can improve gut health. Here’s how almonds can help:
- Enhancement of bacterial diversity: Almonds help create a healthier and more diverse gut microbiome.
- Increase in beneficial bacteria: “Certain bacteria, like Bifidobacterium, Lactobacillus, and Roseburia, are types of beneficial bacteria, often referred to as probiotics, that grow well when you eat almonds”, Ritika Samaddar, Nutrition Expert and Head of Dietetics at Max Healthcare, tells Health Shots.
- Boosting short-chain fatty acids (SCFAs): Almonds help produce short-chain fatty acids (SCFAs). These critical compounds support the gut lining, reduce inflammation, and promote metabolic health.
Almonds are a good source of key nutrients, including dietary fibre, polyphenols, and non-digestible carbohydrates, such as oligosaccharides. These elements work together to support the growth of healthy gut bacteria. The beneficial bacteria produce short-chain fatty acids (SCFAs) that help maintain gut health.
Do almonds improve heart health?
Almonds are good for your gut and heart health. They help with overall well-being.
- Almonds and heart health: Regular consumption of almonds has been linked to reducing “bad” LDL cholesterol and lowering blood pressure.
- Regulation of gut microbiome: “Almonds enhance beneficial gut bacteria and boost SCFA production, particularly butyrate, which contributes to reduced inflammation and improved metabolic function”, shares the dietitian.
Nutrition expert emphasises the importance of almonds for maintaining gut health, which in turn promotes physical and mental well-being. Maintaining a healthy gut is essential for disease prevention and mental longevity.
- The ability of almonds to function as prebiotics, increasing beneficial bacteria levels, and producing compounds like butyrate that help lower inflammation.
- Eating almonds daily helps maintain a healthy gut. A balanced gut is important for reducing inflammation and improving metabolic health. This is why almonds are recognised for their heart-healthy benefits.
Do almonds have prebiotics?
What parts of almonds help them act as prebiotics? Let’s break it down:
- Dietary fibre: One ounce (28g) of almonds contains approximately 3.5 g of fibre, as per the journal Nutrients. This fibre helps with digestion and keeps your gut healthy.
- Polyphenols: “These compounds help support the growth of beneficial bacteria and influence the microbiome. They do this by providing antioxidant and antimicrobial effects”, says the expert.
- Oligosaccharides: These carbohydrates are not digestible, but they feed the good bacteria in our gut and help them grow.
What nutrients are almonds rich in?
Almonds are good for your gut health and provide many nutrients:
- Protein: They provide about 6 grams of protein per ounce, making them a good source of plant-based protein, as per The Nutrition Source.
- Healthy fats: “Contains 13 grams of healthy unsaturated fats”, says the nutrition expert.
- Essential nutrients: Each serving provides vital nutrients, including magnesium (18% of your daily value), potassium (4% of your daily value), and vitamin E (50% of your daily value), as per the U.S. Food and Drug Administration.
What is the best way to eat almonds?
Adding almonds to your daily diet is easy and tasty. Here are some simple ideas:
- Snack time: Eat them raw or roasted as a healthy snack.
- Breakfast boost: “You can add them to your morning cereal or yoghurt”, suggests the expert.
- Culinary uses: Add almonds to stir-fries, salads, or baked goods to give them extra crunch and nutrition.
Disclaimer: At Health Shots, we are committed to providing accurate, reliable, and authentic information to support your health and well-being. However, the content on this website is intended solely for informational purposes and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised advice regarding your specific medical condition or concerns.
