Overview: Eating one serving of almonds daily increases the production of butyric acid, which improves bacterial metabolism and has a positive impact on health.
sauce: King’s College London
A team of researchers at King’s investigated the effects of whole and ground almonds on gut microbial composition.
Research published today American Journal of Clinical Nutritionfunded by the California Almond Commission.
The gut flora consists of thousands of microorganisms that live in the gut. They play an important role in digesting nutrients and can have positive or negative effects on our health, including our digestive and immune systems.
Although the mechanisms by which the gut microbiome influences human health are still under investigation, it is possible that eating certain types of foods can positively influence the types of bacteria in the gut and how they work in the gut. There is evidence that there is.
The researchers recruited 87 healthy adults who were already eating less than the recommended amount of dietary fiber and were eating typical unhealthy snacks (chocolate, potato chips, etc.).
Participants were divided into three groups. One group changed snacks to her 56 g whole he almonds per day, another group he changed to 56 g ground almonds per day, and the control group had energy-matched muffins as a control. I ate The trial lasted four weeks.
“Part of the way the gut microbiome impacts human health is through the production of short-chain fatty acids such as butyric acid. It helps regulate the absorption of other nutrients and balances the immune system.”
Researchers found that almond eaters had significantly higher levels of butyric acid than those who ate muffins. is.
When these cells function effectively, the gut microbes thrive and the intestinal wall becomes strong, leak-free, inflamed, and in an ideal state for nutrients to be absorbed.
No significant difference was observed in intestinal transit time (the time it takes food to pass through the intestine), but those who ate whole almonds had 1.5 more bowel movements per week compared to the other groups. These findings suggest that eating almonds may also benefit people with constipation.
Studies have shown that eating whole or ground almonds improves people’s diets, increasing intake of monosaturated fats, fiber, potassium, and other important nutrients compared to controls. was shown.
Professor Whelan adds: “We think these findings suggest that almond consumption may benefit bacterial metabolism in ways that could affect human health.”
About this diet and microbiome research news
author: Kevin Whelan
sauce: King’s College London
contact: Kevin Whelan – King’s College London
image: image is public domain
Original research: open access.
“Effects of almonds and almond processing on gastrointestinal physiology, luminal microbiology, and gastrointestinal symptoms: a randomized controlled trial and a chewing study.” Kevin Whelan et al. American Journal of Clinical Nutrition
Overview
Effects of almonds and almond processing on gastrointestinal physiology, luminal microbiology, and gastrointestinal symptoms: a randomized controlled trial and mastication study.
Background
See also
Almonds contain lipids, fiber, and polyphenols, which have physicochemical properties that influence nutrient bioavailability and are hypothesized to influence gut physiology and microbiota.
Purpose
To examine the effects of whole almonds and almond meal (almond meal) on fecal bifidobacteria (main outcome), gut microbiota composition, and transit time.
design
Healthy adults (n = 87) participated in a three-arm, randomized controlled trial conducted in parallel. Participants received whole almonds (56 g/day), ground almonds (56 g/day), or isocaloric-controlled her muffins for her 4 weeks instead of habitual snacks. Composition and diversity of gut microbiota (16S rRNA gene sequencing), short-chain fatty acids (gas chromatography), volatile organic compounds (gas chromatography-mass spectrometry), intestinal transit time (radiokinetic capsule), stool volume and Bowel symptoms (7-day diary) were measured at baseline and endpoint. In a subgroup (n = 31), we measured the effect of almond shape on particle size distribution (PSD) and predicted lipid release.
result
A modified intention-to-treat analysis was performed on 79 participants. Whole almonds (8.7%, SD 7.7%), ground almonds (7.8%, SD 6.9%) or control (13.0%, SD 10.2%; q = 0.613). Consumption of almonds (whole and powdered pooled) increased control (18.2 μmol/g, SD 9.1 μmol/g; p = 0.046). There was no effect of almonds on gut microbiota at the phylum level or diversity, intestinal transit time, stool consistency, or bowel symptoms. No. Ground almonds are whole grain almonds (9.3%, SD 2.0%; SD 2.0%; p = 0.017).
Conclusion
Although almond consumption has limited effects on gut microbiota composition, it increases butyric acid levels in adults, suggesting positive changes in microbiota function. This allows you to increase your fiber consumption without causing intestinal symptoms.
