- A new study found that eating 56 grams of almonds daily (equivalent to about 46 almonds) boosts butyric acid levels and improves gut health.
- The study involved three groups replacing regular snacks with whole almonds, ground almonds, or energy-equivalent control muffins.
- The authors conclude that incorporating almonds into the diet can increase fiber intake without causing intestinal symptoms..
We are still learning about the human microbiome.
A key role in gut health appears to be butyric acid, a short-chain fatty acid that supports the health of the microbiome itself.
Dr. Alice Creedon explained medical news today:
“Butyric acid is important for intestinal health, as it serves as the primary fuel source for the cells of the colon, allowing them to function correctly and optimally. It also signals the gut to initiate the process of nutrient absorption. I am involved in transmission.”
“In addition, butyric acid produced in the gut enters the bloodstream and is involved in regulating the health of other areas of the body, such as the liver, brain and lungs.”
Dr. Creedon is a Postdoctoral Fellow in the Department of Nutrition at King’s College London. She is also the first author of a new study investigating the value of almonds as a means of supporting the microbiome’s butyrate supply.
This study shows that eating a handful of healthy almonds daily boosts the production of butyric acid.
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A Dr. Creedon study documented the benefits of eating about 56 grams (2 ounces) of almonds daily. This equates to about 46 almonds.
“Butyric acid supports the intestinal barrier, preventing bacteria and other microbes from entering the blood. [irritable bowel syndrome]it reduces gastrointestinal discomfort such as bloating,” said Allison Tolman, R.D.N. MNT.
“Butyric acid is produced by the fermentation of fiber in the large intestine. Therefore, increasing dietary fiber, such as almonds, in your diet increases butyric acid levels, which has a positive effect on gut health,” Tolman said.
Regarding the nutritional value of almonds, Tolman further states:
“Almonds provide a wide range of nutrients per serving, including 4 grams of dietary fiber, 13 grams of ‘good’ unsaturated fat, 1 gram of saturated fat, and 50% of the daily value of vitamin E, making them a great addition to your diet. can be easily incorporated into In many ways. “
However, these seeds have some environmental health caveats. About 80% of the world’s almonds are grown in California, according to his 2016 data provided by the California Almond Commission.
Crops consume a significant portion of the state’s annual water supply, a concern for some in light of recent climatic conditions. A 2019 study found that it takes about 12 liters of water to grow one almond kernel.
Still, according to the same study, almonds require a fair amount of water, but “[i]In relation to dietary benefits, almonds were one of the top three foods analyzed, with the greatest nutritional benefit per unit weight. “
Participants in the current study were 87 healthy adult men and women between the ages of 18 and 45. They regularly self-reported that he was snacking at least twice a day and not eating moderate or high-fat diets exceeding the recommended 22 grams of fat per day.
In this study, researchers divided participants into three groups, differentiated by the foods that replaced their habitual snacks.
One group ate two servings of 28 grams of whole almonds daily, and another group ate two servings of 28 grams of almonds daily. A final control group ate muffins that delivered the same amount of energy to the body as almonds, and he had a four-week trial period.
At the end of the trial, the researchers found that the almond group had significantly higher fecal butyric acid levels than the control group, at 24.1 micromoles per gram instead of 18.2 micromoles. micromole per gram.
There were no significant differences between the groups in bowel symptoms, intestinal transit time (the time it takes food to enter and leave the digestive system), or stool consistency.
Furthermore, all three groups had similar amounts of feces
This study tracked the difference between eating whole and ground almonds in terms of butyric acid production.
Those who ate whole almonds had 1.5 more bowel movements per week than those who ate ground almonds.
Dr. Creedon speculates as to why this is so: When you eat whole almonds, much of the fat reaches your colon undigested. In comparison, the fat in almond flour is digested at the top. [gastrointestinal] tract.
“It’s possible,” says Dr. Creedon. Both of these effects can increase bowel frequency in these people. There are few studies on the effect of fat on bowel frequency. Therefore, these findings should be further investigated in future trials. “
Surprisingly, Dr. Creedon said:[f]After chewing, the crushed almonds had a significantly smaller particle size compared to the chewed whole almonds. “
“When we inserted these particle size distribution measurements for whole and ground almonds into a mathematical model predicting the amount of fat released from chewed almonds during digestion, we found that ground almonds significantly outperformed whole almonds. It turns out it was predicted to release a lot of fat,” she added.
“These findings are described in more detail in a separate paper currently being prepared for publication.”
