Jennifer Cozy
Eating a few almonds a day can significantly improve gut health, according to a new study conducted by King’s College London. This research American Journal of Clinical Nutrition And they found that snacking on whole almonds every day promoted more regular bowel movements throughout the week.
“We believe these findings suggest that almond consumption may benefit bacterial metabolism in ways that may affect human health,” said King’s College. “Professor Kevin Whelan, head of London’s Department of Nutritional Sciences and lead author of the study, said in a university paper. release.
Related: Are Almonds As Healthy As You Think?
Survey results
The researchers selected 87 adults who reported eating less than the recommended amount of dietary fiber and who preferred to eat processed snacks. In the first group, he replaced his regular snacks with 56 grams of whole his almonds per day, in the second group, she consumed 56 grams of ground almonds per day, and in the third group, the control group. I ate muffins every day. their snack. For reference, 56 grams equals about 2 ounces of almonds, or about 1/3 cup.
After four weeks of prescribed snacks, the study was terminated. The most notable finding was that almond eaters in the study had much higher levels of butyric acid, a short-chain fatty acid that is essential for intestinal health. , strengthens the intestinal wall and enhances the environment in which intestinal microbes thrive.
There was no indication that food moved through the intestines faster in any of the groups in this study. understood. This means that eating almonds may help people with constipation or those who want to be more regular. The amount consumed in this study gave the intervention group participant he added 7 grams of fiber per day. This is approximately 28% of the recommended daily intake.
Conclusion
Overall, the study showed that eating whole or ground almonds improved participants’ diets. That means consuming more of the nutrients your body (and your gut) needs to thrive, like fiber and potassium. Additionally, it may help you have more regular bowel movements. Add almonds along with dried fruit as a fiber-rich snack, or use almonds in recipes such as fruit energy balls and cherry chocolate chip granola bars. Try it.
next: 10 Best Healthy Snacks, According to Nutritionists
