A handful of almonds a day could improve your gut health, says study

Research has shown that our standard highly-processed Western diet is not conducive to gut health, which can be impacted by not just what we eat but how we eat. 

But having a healthy gut is vital and has been linked to decreased anxiety and a lower risk of diabetes and inflammation. 

That’s why it’s important to eat foods high in fat, like avocados, as well as healthy bacteria (from foods like yoghurt) and fibre, from fruit and vegetables. 

Now, you can add almonds to that list.

A study published in the American Journal of Clinical Nutrition last month found that a handful of almonds a day keeps your gut health at bay. 

This is because almonds, which contain lipids, fibre and polyphenols, increase the production of butyrate, a fatty acid that promotes intestinal health by keeping the colon integrated, improving transit time and supporting immune function.

The study, by researchers at King’s College London, and funded by the California Almond Growers Council, involved 87 healthy adults who consumed low amounts of fibre and snacked on processed foods like chocolate and crisps.

They were divided into three groups: one replaced their daily snacks with 56 grams of whole almonds, another ate 56 grams of ground almonds and the control group ate muffins with the equivalent number of calories.

Those who ate almonds had a higher level of butyrates in the gut and more potassium.

Whole almonds were also linked to regular bowel movements, suggesting they could help with constipation.

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