They taste good too
By KING'S COLLEGE LONDON
A team of scientists from King’s College London investigated the impact of consuming whole and ground almonds on the composition of gut microbes. The study was published recently in the American Journal of Clinical Nutrition. It was funded by the Almond Board of California.
The human gut microbiome consists of thousands of microorganisms living in the intestines. These play a vital role in digesting nutrients and can have a significant positive or negative influence on our health, including our digestive and immune systems.
Although the mechanisms of
how the gut microbiomes have an impact on human health are still being
investigated, evidence indicates that eating specific types of food can
positively influence the types of bacteria in our intestines or what they do in
our gut.
Investigators recruited 87 healthy adults who snacked on typical unhealthy snacks (e.g. chocolate, chips) and who were already eating less than the recommended amount of dietary fiber.
Participants were split into
three groups: one group changed their snacks to 2 ounces (56 grams) of whole
almonds a day, another to 2 ounces (56 grams) of ground almonds a day, and the
control group ate energy-matched muffins as a control. The trial lasted four
weeks.
Researchers discovered that butyrate was substantially higher among almond eaters compared to those who consumed the muffin. Butyrate, a short-chain fatty acid, is the main source of fuel for the cells lining the colon.
When these cells function effectively, it provides ideal conditions for
gut microbes to flourish, for the gut wall to be strong and not leaky or
inflamed, and for nutrients to be absorbed.
No significant difference was observed in gut transit
time – the time it takes for food to move all the way through the gut. However,
participants who consumed whole almonds had an additional 1.5 bowel movements
per week compared to the other groups. These results indicate that eating
almonds could also benefit those with constipation.
Testing showed that eating whole and ground almonds
improved peoples’ diets, having higher intakes of monosaturated fatty acids,
fiber, potassium, and other important nutrients compared to the control group.
Professor Whelan added: “We think these findings
suggest almond consumption may benefit bacterial metabolism in a way that has
the potential to influence human health.”
Reference: “The Impact of Almonds and
Almond Processing On Gastrointestinal Physiology, Luminal Microbiology and
Gastrointestinal Symptoms: a Randomized Controlled Trial and Mastication Study”
by Alice C Creedon, Eirini Dimidi, Estella S Hung, Megan Rossi, Christopher
Probert, Terri Grassby, Jesus Miguens-Blanco, Julian R Marchesi, S Mark Scott,
Sarah E Berry and Kevin Whelan, 20 September 2022, American
Journal of Clinical Nutrition.
DOI: 10.1093/ajcn/nqac265